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Sockeye salmon vs Rainbow trout - In-Depth Nutrition Comparison

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What are the main differences between Sockeye salmon and Rainbow trout?

  • Sockeye salmon is richer in Vitamin B6, Vitamin B3, Selenium, Vitamin B2, Phosphorus, Choline, Vitamin B12, and Vitamin D, yet Rainbow trout is richer in Vitamin E , and Vitamin B5.
  • Sockeye salmon's daily need coverage for Vitamin B6 is 37% higher.
  • Sockeye salmon has 3 times more Vitamin B2 than Rainbow trout. Sockeye salmon has 0.246mg of Vitamin B2, while Rainbow trout has 0.09mg.

We used Fish, salmon, sockeye, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Sockeye 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +67.7%
Contains more Magnesium +44%
Contains more Phosphorus +35%
Contains more Potassium +15.6%
Contains more Zinc +22.2%
Contains more Copper +65.2%
Contains more Calcium +127.3%
Contains less Sodium -44.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 20% 26% 131% 39% 12% 15% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Iron +67.7%
Contains more Magnesium +44%
Contains more Phosphorus +35%
Contains more Potassium +15.6%
Contains more Zinc +22.2%
Contains more Copper +65.2%
Contains more Calcium +127.3%
Contains less Sodium -44.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +143.2%
Contains more Vitamin A +45.1%
Contains more Vitamin E +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +30.8%
Contains more Folate +57.1%
Equal in Vitamin D - 15.9
Equal in Vitamin B12 - 4.3
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 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 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 B1 +30.8%
Contains more Vitamin B2 +173.3%
Contains more Vitamin B3 +81.8%
Contains more Vitamin B6 +143.2%
Contains more Vitamin A +45.1%
Contains more Vitamin E +136.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +30.8%
Contains more Folate +57.1%
Equal in Vitamin D - 15.9
Equal in Vitamin B12 - 4.3
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sockeye salmon Rainbow trout
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sockeye salmon Rainbow trout Opinion
Net carbs 0g 0g
Protein 26.48g 19.94g Sockeye salmon
Fats 5.57g 6.18g Rainbow trout
Carbs 0g 0g
Calories 156kcal 141kcal Sockeye salmon
Starch 0g g Sockeye salmon
Fructose 0g g Sockeye salmon
Sugar 0g 0g
Fiber 0g 0g
Calcium 11mg 25mg Rainbow trout
Iron 0.52mg 0.31mg Sockeye salmon
Magnesium 36mg 25mg Sockeye salmon
Phosphorus 305mg 226mg Sockeye salmon
Potassium 436mg 377mg Sockeye salmon
Sodium 92mg 51mg Rainbow trout
Zinc 0.55mg 0.45mg Sockeye salmon
Copper 0.076mg 0.046mg Sockeye salmon
Vitamin A 193IU 280IU Rainbow trout
Vitamin E 0.99mg 2.34mg Rainbow trout
Vitamin D 670IU 635IU Sockeye salmon
Vitamin D 16.7µg 15.9µg Sockeye salmon
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.157mg 0.12mg Sockeye salmon
Vitamin B2 0.246mg 0.09mg Sockeye salmon
Vitamin B3 10.123mg 5.567mg Sockeye salmon
Vitamin B5 1.274mg 1.667mg Rainbow trout
Vitamin B6 0.827mg 0.34mg Sockeye salmon
Folate 7µg 11µg Rainbow trout
Vitamin B12 4.47µg 4.3µg Sockeye salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.335mg 0.234mg Sockeye salmon
Threonine 1.247mg 0.915mg Sockeye salmon
Isoleucine 1.274mg 0.962mg Sockeye salmon
Leucine 2.185mg 1.696mg Sockeye salmon
Lysine 2.574mg 1.916mg Sockeye salmon
Methionine 0.858mg 0.618mg Sockeye salmon
Phenylalanine 1.086mg 0.815mg Sockeye salmon
Valine 1.461mg 1.075mg Sockeye salmon
Histidine 0.711mg 0.614mg Sockeye salmon
Cholesterol 61mg 59mg Rainbow trout
Trans Fat 0.023g 0.047g Sockeye salmon
Saturated Fat 0.969g 1.383g Sockeye salmon
Monounsaturated Fat 1.864g 1.979g Rainbow trout
Polyunsaturated fat 1.327g 1.507g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
137
Sockeye salmon
119
Rainbow trout
Mineral Summary Score
34
Sockeye salmon
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
159%
Sockeye salmon
120%
Rainbow trout
Carbohydrates
0%
Sockeye salmon
0%
Rainbow trout
Fats
26%
Sockeye salmon
29%
Rainbow trout

Comparison summary

Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 0.414g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Rainbow trout
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.