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Rainbow trout vs Sockeye salmon - In-Depth Nutrition Comparison

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What are the main differences between Rainbow trout and Sockeye salmon?

  • Rainbow trout is richer in Vitamin E , and Vitamin B5, yet Sockeye salmon is richer in Vitamin B6, Vitamin B3, Selenium, Vitamin B2, Phosphorus, Choline, Vitamin B12, and Vitamin D.
  • Sockeye salmon's daily need coverage for Vitamin B6 is 37% higher.
  • Rainbow trout has 2 times more Vitamin E than Sockeye salmon. Rainbow trout has 2.34mg of Vitamin E , while Sockeye salmon has 0.99mg.

We used Fish, trout, rainbow, farmed, raw and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Rainbow trout vs Sockeye salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +127.3%
Contains less Sodium -44.6%
Contains more Iron +67.7%
Contains more Magnesium +44%
Contains more Phosphorus +35%
Contains more Potassium +15.6%
Contains more Zinc +22.2%
Contains more Copper +65.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 20% 26% 131% 39% 12% 15% 26%
Contains more Calcium +127.3%
Contains less Sodium -44.6%
Contains more Iron +67.7%
Contains more Magnesium +44%
Contains more Phosphorus +35%
Contains more Potassium +15.6%
Contains more Zinc +22.2%
Contains more Copper +65.2%

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
:
Contains more Vitamin A +45.1%
Contains more Vitamin E +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +30.8%
Contains more Folate +57.1%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +143.2%
Equal in Vitamin D - 16.7
Equal in Vitamin B12 - 4.47
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin A +45.1%
Contains more Vitamin E +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +30.8%
Contains more Folate +57.1%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +143.2%
Equal in Vitamin D - 16.7
Equal in Vitamin B12 - 4.47
Equal in Vitamin K - 0.1

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 Sockeye salmon
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Sockeye salmon Opinion
Net carbs 0g 0g
Protein 19.94g 26.48g Sockeye salmon
Fats 6.18g 5.57g Rainbow trout
Carbs 0g 0g
Calories 141kcal 156kcal Sockeye salmon
Starch g 0g Sockeye salmon
Fructose g 0g Sockeye salmon
Sugar 0g 0g
Fiber 0g 0g
Calcium 25mg 11mg Rainbow trout
Iron 0.31mg 0.52mg Sockeye salmon
Magnesium 25mg 36mg Sockeye salmon
Phosphorus 226mg 305mg Sockeye salmon
Potassium 377mg 436mg Sockeye salmon
Sodium 51mg 92mg Rainbow trout
Zinc 0.45mg 0.55mg Sockeye salmon
Copper 0.046mg 0.076mg Sockeye salmon
Vitamin A 280IU 193IU Rainbow trout
Vitamin E 2.34mg 0.99mg Rainbow trout
Vitamin D 635IU 670IU Sockeye salmon
Vitamin D 15.9µg 16.7µg Sockeye salmon
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.157mg Sockeye salmon
Vitamin B2 0.09mg 0.246mg Sockeye salmon
Vitamin B3 5.567mg 10.123mg Sockeye salmon
Vitamin B5 1.667mg 1.274mg Rainbow trout
Vitamin B6 0.34mg 0.827mg Sockeye salmon
Folate 11µg 7µg Rainbow trout
Vitamin B12 4.3µg 4.47µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.335mg Sockeye salmon
Threonine 0.915mg 1.247mg Sockeye salmon
Isoleucine 0.962mg 1.274mg Sockeye salmon
Leucine 1.696mg 2.185mg Sockeye salmon
Lysine 1.916mg 2.574mg Sockeye salmon
Methionine 0.618mg 0.858mg Sockeye salmon
Phenylalanine 0.815mg 1.086mg Sockeye salmon
Valine 1.075mg 1.461mg Sockeye salmon
Histidine 0.614mg 0.711mg Sockeye salmon
Cholesterol 59mg 61mg Rainbow trout
Trans Fat 0.047g 0.023g Sockeye salmon
Saturated Fat 1.383g 0.969g Sockeye salmon
Monounsaturated Fat 1.979g 1.864g Rainbow trout
Polyunsaturated fat 1.507g 1.327g Rainbow trout

Which food is preferable for your diet?

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

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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
137
Sockeye salmon
Mineral Summary Score
25
Rainbow trout
34
Sockeye 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
159%
Sockeye salmon
Carbohydrates
0%
Rainbow trout
0%
Sockeye salmon
Fats
29%
Rainbow trout
26%
Sockeye salmon

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.414g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.