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  6. Rainbow trout vs. Salmon raw

Rainbow trout vs. Salmon raw — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and salmon raw?

  • Rainbow trout is richer in vitamin B12, yet salmon raw 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.

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

Infographic

Rainbow trout vs Salmon raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +108.3%
Contains more PhosphorusPhosphorus +13%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +30%
Contains more IronIron +158.1%
Contains more CopperCopper +443.5%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -13.7%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +54.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +35.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +88.3%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin B6Vitamin B6 +140.6%
Contains more FolateFolate +127.3%
~equal in Vitamin B5 ~1.664mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Salmon raw DV% diff.
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Vitamin B12 4.3µg 3.18µg 47%
Vitamin B6 0.34mg 0.818mg 37%
Selenium 23.6µg 36.5µg 23%
Copper 0.046mg 0.25mg 23%
Vitamin B2 0.09mg 0.38mg 22%
Vitamin E 2.34mg 16%
Vitamin B3 5.567mg 7.86mg 14%
Choline 65mg 12%
Vitamin B1 0.12mg 0.226mg 9%
Vitamin A 84µg 12µg 8%
Polyunsaturated fat 1.507g 2.539g 7%
Iron 0.31mg 0.8mg 6%
Phosphorus 226mg 200mg 4%
Folate 11µg 25µg 4%
Vitamin C 2.9mg 0mg 3%
Potassium 377mg 490mg 3%
Saturated fat 1.383g 0.981g 2%
Zinc 0.45mg 0.64mg 2%
Magnesium 25mg 29mg 1%
Cholesterol 59mg 55mg 1%
Calcium 25mg 12mg 1%
Calories 141kcal 142kcal 0%
Protein 19.94g 19.84g 0%
Fats 6.18g 6.34g 0%
Sodium 51mg 44mg 0%
Manganese 0.011mg 0.016mg 0%
Vitamin B5 1.667mg 1.664mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Monounsaturated fat 1.979g 2.103g 0%
Tryptophan 0.234mg 0.222mg 0%
Threonine 0.915mg 0.87mg 0%
Isoleucine 0.962mg 0.914mg 0%
Leucine 1.696mg 1.613mg 0%
Lysine 1.916mg 1.822mg 0%
Methionine 0.618mg 0.587mg 0%
Phenylalanine 0.815mg 0.775mg 0%
Valine 1.075mg 1.022mg 0%
Histidine 0.614mg 0.584mg 0%
Omega-3 - EPA 0.217g 0.321g N/A
Omega-3 - DHA 0.516g 1.115g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.287g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more OtherOther +6550%
~equal in Protein ~19.84g
~equal in Fats ~6.34g
~equal in Carbs ~0g
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -29.1%
Contains more Poly. FatPolyunsaturated fat +68.5%
~equal in Monounsaturated fat ~2.103g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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 raw - 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.