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Salmon vs Rainbow trout - In-Depth Nutrition Comparison

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What are the main differences between Salmon and Rainbow trout?

  • Salmon is richer in Vitamin B6, Selenium, Copper, Vitamin B2, Vitamin B3, Vitamin B1, and Iron, yet Rainbow trout is richer in Vitamin B12, and Vitamin A RAE.
  • Rainbow trout's daily need coverage for Vitamin B12 is 47% higher.
  • Salmon has 5 times more Copper than Rainbow trout. Salmon has 0.25mg of Copper, while Rainbow trout has 0.046mg.

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

Infographic

Salmon vs Rainbow trout 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 Iron +158.1%
Contains more Magnesium +16%
Contains more Potassium +30%
Contains less Sodium -13.7%
Contains more Zinc +42.2%
Contains more Copper +443.5%
Contains more Calcium +108.3%
Contains more Phosphorus +13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Iron +158.1%
Contains more Magnesium +16%
Contains more Potassium +30%
Contains less Sodium -13.7%
Contains more Zinc +42.2%
Contains more Copper +443.5%
Contains more Calcium +108.3%
Contains more Phosphorus +13%

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
Salmon
5
:
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%
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +35.2%
Equal in Vitamin B5 - 1.667
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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%
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%
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +35.2%
Equal in Vitamin B5 - 1.667

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.
Salmon Rainbow trout
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Rainbow trout
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
83
Salmon
119
Rainbow trout
Mineral Summary Score
36
Salmon
25
Rainbow trout

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
119%
Salmon
120%
Rainbow trout
Carbohydrates
0%
Salmon
0%
Rainbow trout
Fats
29%
Salmon
29%
Rainbow trout

Comparison summary

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 Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 4mg)
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.

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