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

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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.

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
Contains more Monounsaturated Fat +88.1%
Contains more Polyunsaturated fat +271.7%
Contains less Saturated Fat -36.2%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
31% 45% 25%
Saturated Fat: 1.53 g
Monounsaturated Fat: 2.223 g
Polyunsaturated fat: 1.225 g
Contains more Monounsaturated Fat +88.1%
Contains more Polyunsaturated fat +271.7%
Contains less Saturated 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
Contains more Fats +49.5%
Contains more Other +1900%
Equal in Protein - 21.11
Equal in Water - 70.59
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 Fats +49.5%
Contains more Other +1900%
Equal in Protein - 21.11
Equal in Water - 70.59

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.
Contains more Magnesium +20%
Contains less Sodium -48.3%
Contains more Manganese +45.5%
Contains more Selenium +59.2%
Contains more Calcium +100%
Contains more Iron +88.2%
Contains more Zinc +32.6%
Contains more Copper +18.4%
Equal in Phosphorus - 249
Equal in Potassium - 365
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 18% 107% 33% 16% 16% 20% 2% 142%
Contains more Magnesium +20%
Contains less Sodium -48.3%
Contains more Manganese +45.5%
Contains more Selenium +59.2%
Contains more Calcium +100%
Contains more Iron +88.2%
Contains more Zinc +32.6%
Contains more Copper +18.4%
Equal in Phosphorus - 249
Equal in Potassium - 365

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
9
:
Contains more Vitamin A +253.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +88.6%
Contains more Vitamin D +15.3%
Contains more Vitamin B12 +106.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 43% 453% 0% 0% 0% 0% 0% 0% 0% 724% 0%
Contains more Vitamin A +253.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +88.6%
Contains more Vitamin D +15.3%
Contains more Vitamin B12 +106.8%

Health impacts

Cardiovascular health

Consuming salmon is linked with lower risks of cardiovascular diseases. 

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)

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 Opinion
Protein 22.1g 21.11g Salmon
Fats 12.35g 8.26g Salmon
Calories 206kcal 159kcal Salmon
Calcium 15mg 30mg Steelhead trout
Iron 0.34mg 0.64mg Steelhead trout
Magnesium 30mg 25mg Salmon
Phosphorus 252mg 249mg Salmon
Potassium 384mg 365mg Salmon
Sodium 61mg 118mg Salmon
Zinc 0.43mg 0.57mg Steelhead trout
Copper 0.049mg 0.058mg Steelhead trout
Manganese 0.016mg 0.011mg Salmon
Selenium 41.4µg 26µg Salmon
Vitamin A 230IU 65IU Salmon
Vitamin A RAE 69µg 20µg Salmon
Vitamin E 1.14mg 2.15mg Steelhead trout
Vitamin D 526IU 604IU Steelhead trout
Vitamin D 13.1µg 15.1µg Steelhead trout
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg Salmon
Vitamin B2 0.135mg Salmon
Vitamin B3 8.045mg Salmon
Vitamin B5 1.475mg Salmon
Vitamin B6 0.647mg Salmon
Folate 34µg Salmon
Vitamin B12 2.8µg 5.79µg Steelhead trout
Vitamin K 0.1µg 0µg Salmon
Tryptophan 0.248mg Salmon
Threonine 0.969mg Salmon
Isoleucine 1.018mg Salmon
Leucine 1.796mg Salmon
Lysine 2.03mg Salmon
Methionine 0.654mg Salmon
Phenylalanine 0.863mg Salmon
Valine 1.139mg Salmon
Histidine 0.651mg Salmon
Cholesterol 63mg 59mg Steelhead trout
Saturated Fat 2.397g 1.53g Steelhead trout
Omega-3 - DHA 1.457g 0.54g Salmon
Omega-3 - EPA 0.69g 0.376g Salmon
Omega-3 - DPA 0.17g 0.13g Salmon
Monounsaturated Fat 4.181g 2.223g Salmon
Polyunsaturated fat 4.553g 1.225g Salmon
Omega-6 - Eicosadienoic acid 0.014g Steelhead trout
Omega-3 - ALA 0.051g Steelhead trout

Which food is preferable for your diet?

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

People also compare

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
110%
Salmon
102%
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.