Salmon vs. Steelhead Trout — What's The Difference?

Taste

The tastes of salmon and steelhead trout are different from one another. However, the flavors can be categorized on a similar palate. 

Salmon has a fattier profile and fattier meat. It has a slightly stronger flavor profile. 

Price

Salmon is a more expensive fish compared to steelhead trout. Several factors make steelhead trout cheaper, mainly due to their ease of fishing and a higher frequency of spawning each year. 

Caviar and roe

Caviar is a salted and treated form of roe. Roe is the raw and plain form of fish eggs. 

They both produce roe, although they look slightly similar in color, orange/red. However, the difference is regarding size and taste. Salmon roe is slightly larger and has a peculiar “sea” taste. 

Calories

Steelhead trout is lower in calories compared to salmon. 

Carbs

Their carbohydrate content is negligible. 

Fats

Salmon is higher in fats compared to steelhead trout. Steelhead trout has 1.5 times less fat compared to salmon.

Salmon is richer in EPA and DHA in comparison to steelhead trout. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Salmon

2

Saturated Fat: Sat. Fat 2.397 g

Monounsaturated Fat: Mono. Fat 4.181 g

Polyunsaturated fat: Poly. Fat 4.553 g

Steelhead trout

1

Saturated Fat: Sat. Fat 1.53 g

Monounsaturated Fat: Mono. Fat 2.223 g

Polyunsaturated fat: Poly. Fat 1.225 g

Contains more Mono. FatMonounsaturated Fat	+88.1%
Contains more Poly. FatPolyunsaturated fat	+271.7%

Contains less Sat. FatSaturated Fat

-36.2%

Salmon is richer in polyunsaturated and monounsaturated fats than steelhead trout. 

Proteins 

Salmon contains slightly higher amounts of proteins compared to steelhead trout. Salmon contains 22g of protein in comparison; steelhead trout contains 21g of protein. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Salmon

3

Protein: 22.1 g

Fats: 12.35 g

Carbs: 0 g

Water: 64.75 g

Other: 0.8 g

Steelhead trout

1

Protein: 21.11 g

Fats: 8.26 g

Carbs: 0 g

Water: 70.59 g

Other: 0.04 g

Contains more FatsFats	+49.5%
Contains more OtherOther	+1900%

~equal in Protein ~21.11g

~equal in Carbs ~0g

~equal in Water ~70.59g

Minerals

Salmon has higher selenium amount; 100g of it can fully cover your selenium daily need. Salmon is also lower in sodium.

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.

Salmon

4

Steelhead trout

4

Contains more MagnesiumMagnesium	+20%
Contains less SodiumSodium	-48.3%
Contains more ManganeseManganese	+45.5%
Contains more SeleniumSelenium	+59.2%

Contains more CalciumCalcium	+100%
Contains more IronIron	+88.2%
Contains more CopperCopper	+18.4%
Contains more ZincZinc	+32.6%

~equal in Potassium ~365mg

~equal in Phosphorus ~249mg

Vitamins

Steelhead trout is richer in vitamins B12, D, and E. In comparison, salmon is richer in vitamins B1, B2, B3, B5, B6, and folate. 

Below we can visualize their vitamin distributions. 

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.

Salmon

10

Steelhead trout

3

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+253.8%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin EVitamin E	+88.6%
Contains more Vitamin DVitamin D	+15.3%
Contains more Vitamin B12Vitamin B12	+106.8%

Cardiovascular health

Consuming salmon is linked with lower risks of cardiovascular diseases. 

A decrease in triglycerides, LDL, and blood pressure is observed in association with salmon consumption. In addition, an increase in HDL concentration is observed. (1)

Steelhead trout would have similar effects regarding its omega-3 fats which we will discuss below, but there is no specific research. 

Omega-3 fats

Salmon is richer in EPA and DHA, noting that steelhead trout also contains omega-3 fats. Omega-3 fats must be added to your diet, for it has several positive health benefits, mainly decreasing triglycerides. 
Omega-3 fats have beneficial effects on the cardiovascular system and nervous system reducing risks of Alzheimer’s. (2)(3)(4)(5)

You can also read another article about trout vs. salmon here. 

Fish antibiotics 

In farm-raised salmon and steelhead trouts, antibiotics are used to prevent microbial disease. These antibiotics harm the environment and cause selective antibiotic-resistant bacteria strains. (6)