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

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on June 20, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Salmon
vs
Steelhead trout

Summary

Salmon is richer in monounsaturated fats, polyunsaturated and vitamins B1, B2, B3, B5, B6, and folate. It is also lower in sodium.

In comparison, steelhead trout is richer in vitamin B12. Steelhead trout is lower in calories.

Table of contents

  1. Introduction
    1. General aspects
      1. Taste
        1. Price
          1. Caviar and roe
          2. Nutritional content comparison
            1. Calories
              1. Carbs
                1. Fats
                  1. Proteins 
                    1. Minerals
                      1. Vitamins
                      2. Health impacts
                        1. Cardiovascular health
                          1. Omega-3 fats
                            1. Fish antibiotics 
                            2. References

                              Introduction

                              In this article, we will compare two types of fish. These two fish are steelhead trout and salmon. 

                              Steelhead trout is a type of trout fish that is silvery with a round head. Thus, it's called steelhead trout. It is also called salmon trout; however, it is a trout fish. 

                              We have to mention that salmon has different species, such as:

                              • Chinook salmon
                              • Sockeye salmon, 
                              • Chum salmon,
                              • Pink salmon, 
                              • Coho salmon
                              • Atlantic salmon

                              These fish are compared according to their general aspects, nutritional content, and health impacts. 

                              General aspects

                              Salmon is a saltwater fish. In comparison, steelhead trout is a freshwater fish. 

                              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. 

                              Nutritional content comparison

                              In this section, we will compare the nutrition of 100g of salmon and 100g of steelhead trout in cooked states. 

                              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
                              Salmon
                              2
                              22% 38% 41%
                              Saturated fat: Sat. Fat 2.397 g
                              Monounsaturated fat: Mono. Fat 4.181 g
                              Polyunsaturated fat: Poly. Fat 4.553 g
                              31% 45% 25%
                              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
                              Salmon
                              3
                              22% 12% 65%
                              Protein: 22.1 g
                              Fats: 12.35 g
                              Carbs: 0 g
                              Water: 64.75 g
                              Other: 0.8 g
                              21% 8% 71%
                              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
                              Salmon
                              4
                              Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
                              Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
                              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
                              Salmon
                              10
                              Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
                              Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
                              Contains more Vitamin CVitamin C +∞%
                              Contains more Vitamin AVitamin A +245%
                              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%

                              Health impacts

                              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)

                              References

                              1. https://pubmed.ncbi.nlm.nih.gov/17069820/ 
                              2. https://pubmed.ncbi.nlm.nih.gov/15366399/ 
                              3. https://pubmed.ncbi.nlm.nih.gov/29350557/ 
                              4. https://pubmed.ncbi.nlm.nih.gov/31422671/ 
                              5. https://pubmed.ncbi.nlm.nih.gov/30601174/
                              6. https://pubmed.ncbi.nlm.nih.gov/30204782/  
                              Article author photo Jack Yacoubian
                              Education: Haigazian Medical University
                              Last updated: June 20, 2023
                              Medically reviewed by Igor Bussel

                              Infographic

                              Salmon vs Steelhead trout infographic
                              Infographic link

                              Comparison summary table

                              Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                              Salmon Steelhead trout
                              Lower in Cholesterol ok
                              Lower in Saturated fat ok
                              Lower in price ok
                              Lower in Sodium ok
                              Rich in vitamins ok
                              Lower in Sugar Equal
                              Lower in Glycemic Index Equal
                              Rich in minerals Equal

                              All nutrients comparison - raw data values

                              Nutrient Salmon Steelhead trout DV% diff.
                              Vitamin B12 2.8µg 5.79µg 125%
                              Vitamin B3 8.045mg 50%
                              Vitamin B6 0.647mg 50%
                              Vitamin B5 1.475mg 30%
                              Selenium 41.4µg 26µg 28%
                              Vitamin B1 0.34mg 28%
                              Polyunsaturated fat 4.553g 1.225g 22%
                              Choline 90.5mg 16%
                              Vitamin B2 0.135mg 10%
                              Vitamin D 526IU 604IU 10%
                              Vitamin D 13.1µg 15.1µg 10%
                              Folate 34µg 9%
                              Vitamin E 1.14mg 2.15mg 7%
                              Fats 12.35g 8.26g 6%
                              Monounsaturated fat 4.181g 2.223g 5%
                              Vitamin A 69µg 20µg 5%
                              Saturated fat 2.397g 1.53g 4%
                              Iron 0.34mg 0.64mg 4%
                              Vitamin C 3.7mg 0mg 4%
                              Protein 22.1g 21.11g 2%
                              Calories 206kcal 159kcal 2%
                              Sodium 61mg 118mg 2%
                              Calcium 15mg 30mg 2%
                              Zinc 0.43mg 0.57mg 1%
                              Copper 0.049mg 0.058mg 1%
                              Potassium 384mg 365mg 1%
                              Magnesium 30mg 25mg 1%
                              Cholesterol 63mg 59mg 1%
                              Phosphorus 252mg 249mg 0%
                              Manganese 0.016mg 0.011mg 0%
                              Vitamin K 0.1µg 0µg 0%
                              Tryptophan 0.248mg 0%
                              Threonine 0.969mg 0%
                              Isoleucine 1.018mg 0%
                              Leucine 1.796mg 0%
                              Lysine 2.03mg 0%
                              Methionine 0.654mg 0%
                              Phenylalanine 0.863mg 0%
                              Valine 1.139mg 0%
                              Histidine 0.651mg 0%
                              Omega-3 - EPA 0.69g 0.376g N/A
                              Omega-3 - DHA 1.457g 0.54g N/A
                              Omega-3 - ALA 0.051g N/A
                              Omega-3 - DPA 0.17g 0.13g N/A
                              Omega-6 - Eicosadienoic acid 0.014g N/A

                              Which food is preferable for your diet?

                              ok
                              ok
                              is better in case of low diet
                              Salmon Steelhead trout
                              Low Calories diet ok
                              Low Fats diet ok
                              Low Carbs diet Equal
                              Low Glycemic Index diet Equal

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                              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
                              91%
                              Salmon
                              77%
                              Steelhead trout
                              Minerals Daily Need Coverage Score
                              44%
                              Salmon
                              38%
                              Steelhead trout

                              Comparison summary

                              Which food is lower in Cholesterol?
                              Steelhead trout
                              Steelhead trout is lower in Cholesterol (difference - 4mg)
                              Which food is lower in Saturated fat?
                              Steelhead trout
                              Steelhead trout is lower in Saturated fat (difference - 0.867g)
                              Which food is cheaper?
                              Steelhead trout
                              Steelhead trout is cheaper (difference - $13)
                              Which food contains less Sodium?
                              Salmon
                              Salmon contains less Sodium (difference - 57mg)
                              Which food is richer in vitamins?
                              Salmon
                              Salmon is relatively richer in vitamins
                              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 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.

                              References

                              All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

                              1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
                              2. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.