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Rainbow trout vs Salmon - In-Depth Nutrition Comparison

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What are the main differences between Rainbow trout and Salmon?

  • Rainbow trout is richer in Vitamin B12, and Vitamin A, yet Salmon is richer in Vitamin B6, Selenium, Copper, Vitamin B2, Vitamin B3, Vitamin B1, and Iron.
  • Rainbow trout's daily need coverage for Vitamin B12 is 47% higher.
  • Rainbow trout has 7 times more Vitamin A than Salmon. Rainbow trout has 84µg of Vitamin A, while Salmon has 12µg.

We used Fish, trout, rainbow, farmed, raw and Fish, salmon, Atlantic, wild, raw types in this comparison.

Infographic

Rainbow trout vs Salmon infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Salmon
Contains more Calcium +108.3%
Contains more Phosphorus +13%
Contains more Iron +158.1%
Contains more Potassium +30%
Contains more Magnesium +16%
Contains more Copper +443.5%
Contains more Zinc +42.2%
Contains less Sodium -13.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Contains more Calcium +108.3%
Contains more Phosphorus +13%
Contains more Iron +158.1%
Contains more Potassium +30%
Contains more Magnesium +16%
Contains more Copper +443.5%
Contains more Zinc +42.2%
Contains less Sodium -13.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Salmon
Contains more Vitamin C +∞%
Contains more Vitamin A +600%
Contains more Vitamin B12 +35.2%
Contains more Vitamin B1 +88.3%
Contains more Vitamin B2 +322.2%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B6 +140.6%
Contains more Folate +127.3%
Equal in Vitamin B5 - 1.664
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 57% 88% 148% 100% 189% 398% 0% 19%
Contains more Vitamin C +∞%
Contains more Vitamin A +600%
Contains more Vitamin B12 +35.2%
Contains more Vitamin B1 +88.3%
Contains more Vitamin B2 +322.2%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B6 +140.6%
Contains more Folate +127.3%
Equal in Vitamin B5 - 1.664

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
119
Rainbow trout
83
Salmon
Mineral Summary Score
25
Rainbow trout
36
Salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Rainbow trout
119%
Salmon
Carbohydrates
0%
Rainbow trout
0%
Salmon
Fats
29%
Rainbow trout
29%
Salmon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Salmon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.402g)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Rainbow trout Salmon Opinion
Calories 141 142 Salmon
Protein 19.94 19.84 Rainbow trout
Fats 6.18 6.34 Salmon
Vitamin C 2.9 0 Rainbow trout
Carbs 0 0
Cholesterol 59 55 Salmon
Vitamin D 635 Rainbow trout
Iron 0.31 0.8 Salmon
Calcium 25 12 Rainbow trout
Potassium 377 490 Salmon
Magnesium 25 29 Salmon
Sugar 0 Salmon
Fiber 0 0
Copper 0.046 0.25 Salmon
Zinc 0.45 0.64 Salmon
Starch
Phosphorus 226 200 Rainbow trout
Sodium 51 44 Salmon
Vitamin A 280 40 Rainbow trout
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.226 Salmon
Vitamin B2 0.09 0.38 Salmon
Vitamin B3 5.567 7.86 Salmon
Vitamin B5 1.667 1.664 Rainbow trout
Vitamin B6 0.34 0.818 Salmon
Vitamin B12 4.3 3.18 Rainbow trout
Vitamin K 0.1 Rainbow trout
Folate 11 25 Salmon
Trans Fat 0.047 Salmon
Saturated Fat 1.383 0.981 Salmon
Monounsaturated Fat 1.979 2.103 Salmon
Polyunsaturated fat 1.507 2.539 Salmon
Tryptophan 0.234 0.222 Rainbow trout
Threonine 0.915 0.87 Rainbow trout
Isoleucine 0.962 0.914 Rainbow trout
Leucine 1.696 1.613 Rainbow trout
Lysine 1.916 1.822 Rainbow trout
Methionine 0.618 0.587 Rainbow trout
Phenylalanine 0.815 0.775 Rainbow trout
Valine 1.075 1.022 Rainbow trout
Histidine 0.614 0.584 Rainbow trout
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.