Salmon vs. Rainbow trout — In-Depth Nutrition Comparison
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What are the differences between Salmon and Rainbow trout?
- Salmon is higher in Selenium, Vitamin B6, Vitamin B1, Vitamin B3, and Folate, yet Rainbow trout is higher in Vitamin B12, Vitamin D, and Vitamin E .
- Rainbow trout's daily need coverage for Vitamin B12 is 63% more.
- Salmon has 3 times more Folate than Rainbow trout. While Salmon has 34µg of Folate, Rainbow trout has only 11µg.
- The amount of Saturated Fat in Rainbow trout is lower.
We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this article.
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.
| Contains more MagnesiumMagnesium | +20% |
| Contains more PhosphorusPhosphorus | +11.5% |
| Contains more ManganeseManganese | +45.5% |
| Contains more SeleniumSelenium | +75.4% |
| Contains more CalciumCalcium | +66.7% |
| Contains less SodiumSodium | -16.4% |
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.
| Contains more Vitamin CVitamin C | +27.6% |
| Contains more Vitamin B1Vitamin B1 | +183.3% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +44.5% |
| Contains more Vitamin B6Vitamin B6 | +90.3% |
| Contains more FolateFolate | +209.1% |
| Contains more CholineCholine | +39.2% |
| Contains more Vitamin AVitamin A | +21.7% |
| Contains more Vitamin E Vitamin E | +105.3% |
| Contains more Vitamin DVitamin D | +21.4% |
| Contains more Vitamin B5Vitamin B5 | +13% |
| Contains more Vitamin B12Vitamin B12 | +53.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.1 g
Fats:
12.35 g
Carbs:
0 g
Water:
64.75 g
Other:
0.8 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more FatsFats | +99.8% |
| Contains more OtherOther | +900% |
| Contains more WaterWater | +14% |
~equal in
Protein
~19.94g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
2.397 g
Monounsaturated Fat:
Mono. Fat
4.181 g
Polyunsaturated fat:
Poly. Fat
4.553 g
Saturated Fat:
Sat. Fat
1.383 g
Monounsaturated Fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
| Contains more Mono. FatMonounsaturated Fat | +111.3% |
| Contains more Poly. FatPolyunsaturated fat | +202.1% |
| Contains less Sat. FatSaturated Fat | -42.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 206kcal | 141kcal |
|
| Protein | 22.1g | 19.94g |
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| Fats | 12.35g | 6.18g |
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| Vitamin C | 3.7mg | 2.9mg |
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| Cholesterol | 63mg | 59mg |
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| Vitamin D | 526IU | 635IU |
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| Magnesium | 30mg | 25mg |
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| Calcium | 15mg | 25mg |
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| Potassium | 384mg | 377mg |
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| Iron | 0.34mg | 0.31mg |
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| Copper | 0.049mg | 0.046mg |
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| Zinc | 0.43mg | 0.45mg |
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| Phosphorus | 252mg | 226mg |
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| Sodium | 61mg | 51mg |
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| Vitamin A | 230IU | 280IU |
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| Vitamin A RAE | 69µg | 84µg |
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| Vitamin E | 1.14mg | 2.34mg |
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| Vitamin D | 13.1µg | 15.9µg |
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| Manganese | 0.016mg | 0.011mg |
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| Selenium | 41.4µg | 23.6µg |
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| Vitamin B1 | 0.34mg | 0.12mg |
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| Vitamin B2 | 0.135mg | 0.09mg |
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| Vitamin B3 | 8.045mg | 5.567mg |
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| Vitamin B5 | 1.475mg | 1.667mg |
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| Vitamin B6 | 0.647mg | 0.34mg |
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| Vitamin B12 | 2.8µg | 4.3µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 34µg | 11µg |
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| Trans Fat | 0.047g |
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| Choline | 90.5mg | 65mg |
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| Saturated Fat | 2.397g | 1.383g |
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| Monounsaturated Fat | 4.181g | 1.979g |
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| Polyunsaturated fat | 4.553g | 1.507g |
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| Tryptophan | 0.248mg | 0.234mg |
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| Threonine | 0.969mg | 0.915mg |
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| Isoleucine | 1.018mg | 0.962mg |
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| Leucine | 1.796mg | 1.696mg |
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| Lysine | 2.03mg | 1.916mg |
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| Methionine | 0.654mg | 0.618mg |
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| Phenylalanine | 0.863mg | 0.815mg |
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| Valine | 1.139mg | 1.075mg |
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| Histidine | 0.651mg | 0.614mg |
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| Omega-3 - EPA | 0.69g | 0.217g |
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| Omega-3 - DHA | 1.457g | 0.516g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - DPA | 0.17g | 0.091g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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Which food is preferable for your diet?
is better in case of low diet
|
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
106%
113%
Minerals Daily Need Coverage Score
44%
33%
Comparison summary
Which food is richer in minerals?
Salmon is relatively richer in minerals
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Rainbow trout is lower in Saturated Fat (difference - 1.014g)
Which food is cheaper?
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.