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Smoked salmon vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between Smoked salmon and Rainbow trout?

  • Smoked salmon is higher in Copper, Selenium, Vitamin D, and Iron, yet Rainbow trout is higher in Vitamin B12, Vitamin B5, Phosphorus, and Vitamin B1.
  • Rainbow trout's daily need coverage for Vitamin B12 is 43% more.
  • Smoked salmon has 13 times more Sodium than Rainbow trout. While Smoked salmon has 672mg of Sodium, Rainbow trout has only 51mg.

We used Fish, salmon, chinook, smoked and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Smoked salmon vs Rainbow trout 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 Iron +174.2%
Contains more Copper +400%
Contains more Manganese +54.5%
Contains more Selenium +37.3%
Contains more Calcium +127.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +37.8%
Contains more Potassium +115.4%
Contains less Sodium -92.4%
Contains more Zinc +45.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +174.2%
Contains more Copper +400%
Contains more Manganese +54.5%
Contains more Selenium +37.3%
Contains more Calcium +127.3%
Contains more Magnesium +38.9%
Contains more Phosphorus +37.8%
Contains more Potassium +115.4%
Contains less Sodium -92.4%
Contains more Zinc +45.2%

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 B2 +12.2%
Contains more Vitamin A +221.8%
Contains more Vitamin E +73.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +421.7%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +22.3%
Contains more Folate +450%
Contains more Vitamin B12 +31.9%
Equal in Vitamin D - 15.9
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B2 +12.2%
Contains more Vitamin A +221.8%
Contains more Vitamin E +73.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +421.7%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +22.3%
Contains more Folate +450%
Contains more Vitamin B12 +31.9%
Equal in Vitamin D - 15.9
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +6650%
Contains more Fats +43.1%
Equal in Protein - 19.94
Equal in Water - 73.8
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Other +6650%
Contains more Fats +43.1%
Equal in Protein - 19.94
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.8%
Contains more Polyunsaturated fat +51.5%
Equal in Monounsaturated Fat - 1.979
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -32.8%
Contains more Polyunsaturated fat +51.5%
Equal in Monounsaturated Fat - 1.979

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoked salmon Rainbow trout
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price 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 Smoked salmon Rainbow trout Opinion
Protein 18.28g 19.94g Rainbow trout
Fats 4.32g 6.18g Rainbow trout
Calories 117kcal 141kcal Rainbow trout
Calcium 11mg 25mg Rainbow trout
Iron 0.85mg 0.31mg Smoked salmon
Magnesium 18mg 25mg Rainbow trout
Phosphorus 164mg 226mg Rainbow trout
Potassium 175mg 377mg Rainbow trout
Sodium 672mg 51mg Rainbow trout
Zinc 0.31mg 0.45mg Rainbow trout
Copper 0.23mg 0.046mg Smoked salmon
Manganese 0.017mg 0.011mg Smoked salmon
Selenium 32.4µg 23.6µg Smoked salmon
Vitamin A 87IU 280IU Rainbow trout
Vitamin A RAE 26µg 84µg Rainbow trout
Vitamin E 1.35mg 2.34mg Rainbow trout
Vitamin D 685IU 635IU Smoked salmon
Vitamin D 17.1µg 15.9µg Smoked salmon
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.023mg 0.12mg Rainbow trout
Vitamin B2 0.101mg 0.09mg Smoked salmon
Vitamin B3 4.72mg 5.567mg Rainbow trout
Vitamin B5 0.87mg 1.667mg Rainbow trout
Vitamin B6 0.278mg 0.34mg Rainbow trout
Folate 2µg 11µg Rainbow trout
Vitamin B12 3.26µg 4.3µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.205mg 0.234mg Rainbow trout
Threonine 0.801mg 0.915mg Rainbow trout
Isoleucine 0.842mg 0.962mg Rainbow trout
Leucine 1.486mg 1.696mg Rainbow trout
Lysine 1.679mg 1.916mg Rainbow trout
Methionine 0.541mg 0.618mg Rainbow trout
Phenylalanine 0.714mg 0.815mg Rainbow trout
Valine 0.942mg 1.075mg Rainbow trout
Histidine 0.538mg 0.614mg Rainbow trout
Cholesterol 23mg 59mg Smoked salmon
Trans Fat 0.047g Smoked salmon
Saturated Fat 0.929g 1.383g Smoked salmon
Omega-3 - DHA 0.267g 0.516g Rainbow trout
Omega-3 - EPA 0.183g 0.217g Rainbow trout
Omega-3 - DPA 0.073g 0.091g Rainbow trout
Monounsaturated Fat 2.023g 1.979g Smoked salmon
Polyunsaturated fat 0.995g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Rainbow 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
99%
Smoked salmon
119%
Rainbow trout
Minerals Daily Need Coverage Score
49%
Smoked salmon
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.454g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 621mg)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $7)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout 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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.