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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.
  • 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
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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
Salmon
6
:
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%
Contains more Calcium +108.3%
Contains more Phosphorus +13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 4% 44% 21% 84% 18% 86% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
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%
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 C +∞%
Contains more Vitamin A +600%
Contains more Vitamin B12 +35.2%
Equal in Vitamin B5 - 1.667
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%
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%
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 C +∞%
Contains more Vitamin A +600%
Contains more Vitamin B12 +35.2%
Equal in Vitamin B5 - 1.667

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
119%
Salmon
120%
Rainbow trout
Carbohydrates
0%
Salmon
0%
Rainbow trout
Fats
29%
Salmon
29%
Rainbow trout

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Salmon Rainbow trout
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 contains less Sugars?
Salmon
Salmon contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Salmon Rainbow trout Opinion
Calories 142 141 Salmon
Protein 19.84 19.94 Rainbow trout
Fats 6.34 6.18 Salmon
Vitamin C 0 2.9 Rainbow trout
Carbs 0 0
Cholesterol 55 59 Salmon
Vitamin D 635 Rainbow trout
Iron 0.8 0.31 Salmon
Calcium 12 25 Rainbow trout
Potassium 490 377 Salmon
Magnesium 29 25 Salmon
Sugars 0 Salmon
Fiber 0 0
Copper 0.25 0.046 Salmon
Zinc 0.64 0.45 Salmon
Starch
Phosphorus 200 226 Rainbow trout
Sodium 44 51 Salmon
Vitamin A 40 280 Rainbow trout
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.226 0.12 Salmon
Vitamin B2 0.38 0.09 Salmon
Vitamin B3 7.86 5.567 Salmon
Vitamin B5 1.664 1.667 Rainbow trout
Vitamin B6 0.818 0.34 Salmon
Vitamin B12 3.18 4.3 Rainbow trout
Vitamin K 0.1 Rainbow trout
Folate 25 11 Salmon
Trans Fat 0.047 Salmon
Saturated Fat 0.981 1.383 Salmon
Monounsaturated Fat 2.103 1.979 Salmon
Polyunsaturated fat 2.539 1.507 Salmon
Tryptophan 0.222 0.234 Rainbow trout
Threonine 0.87 0.915 Rainbow trout
Isoleucine 0.914 0.962 Rainbow trout
Leucine 1.613 1.696 Rainbow trout
Lysine 1.822 1.916 Rainbow trout
Methionine 0.587 0.618 Rainbow trout
Phenylalanine 0.775 0.815 Rainbow trout
Valine 1.022 1.075 Rainbow trout
Histidine 0.584 0.614 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 of 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.