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  6. Steelhead trout vs. Salmon raw

Steelhead trout vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between steelhead trout and salmon raw?

  • Steelhead trout is higher in vitamin B12 and phosphorus, yet salmon raw is higher in copper, selenium, and polyunsaturated fat.
  • Steelhead trout's daily need coverage for vitamin B12 is 109% more.

We used Steelhead trout, boiled, canned (Alaska Native) and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

Steelhead trout vs Salmon raw 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +150%
Contains more PhosphorusPhosphorus +24.5%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +34.2%
Contains more IronIron +25%
Contains more CopperCopper +331%
Contains more ZincZinc +12.3%
Contains less SodiumSodium -62.7%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +40.4%

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.
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%
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +82.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Steelhead trout Salmon raw DV% diff.
Vitamin B12 5.79µg 3.18µg 109%
Vitamin D 15.1µg 76%
Vitamin D 604IU 76%
Vitamin B6 0.818mg 63%
Vitamin B3 7.86mg 49%
Vitamin B5 1.664mg 33%
Vitamin B2 0.38mg 29%
Copper 0.058mg 0.25mg 21%
Selenium 26µg 36.5µg 19%
Vitamin B1 0.226mg 19%
Vitamin E 2.15mg 14%
Polyunsaturated fat 1.225g 2.539g 9%
Phosphorus 249mg 200mg 7%
Folate 25µg 6%
Potassium 365mg 490mg 4%
Protein 21.11g 19.84g 3%
Sodium 118mg 44mg 3%
Fats 8.26g 6.34g 3%
Calcium 30mg 12mg 2%
Iron 0.64mg 0.8mg 2%
Saturated fat 1.53g 0.981g 2%
Calories 159kcal 142kcal 1%
Vitamin A 20µg 12µg 1%
Zinc 0.57mg 0.64mg 1%
Magnesium 25mg 29mg 1%
Cholesterol 59mg 55mg 1%
Manganese 0.011mg 0.016mg 0%
Monounsaturated fat 2.223g 2.103g 0%
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.376g 0.321g N/A
Omega-3 - DHA 0.54g 1.115g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0.287g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +30.3%
Contains more OtherOther +13200%
~equal in Protein ~19.84g
~equal in Carbs ~0g
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -35.9%
Contains more Poly. FatPolyunsaturated fat +107.3%
~equal in Monounsaturated fat ~2.103g

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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.