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Steelhead trout vs. Salmon — In-Depth Nutrition Comparison

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Significant differences between steelhead trout and salmon

  • Steelhead trout has more vitamin B12; however, salmon is richer in selenium, copper, potassium, and polyunsaturated fat.
  • Steelhead trout covers your daily vitamin B12 needs 114% more than salmon.

Specific food types used in this comparison are Steelhead trout, boiled, canned (Alaska Native) and Fish, salmon, Atlantic, wild, cooked, dry heat.

Infographic

Steelhead trout vs Salmon 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%
Salmon
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.5% 55% 39% 107% 22% 110% 7.3% 2.7% 255%
Contains more CalciumCalcium +100%
Contains more MagnesiumMagnesium +48%
Contains more PotassiumPotassium +72.1%
Contains more IronIron +60.9%
Contains more CopperCopper +453.4%
Contains more ZincZinc +43.9%
Contains less SodiumSodium -52.5%
Contains more ManganeseManganese +90.9%
Contains more SeleniumSelenium +80%
~equal in Phosphorus ~256mg

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%
Salmon
6
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% 4.3% 0% 0% 69% 112% 189% 115% 218% 381% 0% 22% 0%
Contains more Vitamin AVitamin A +53.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +89.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Salmon
2
25% 8% 60% 7%
Protein: 25.44 g
Fats: 8.13 g
Carbs: 0 g
Water: 59.62 g
Other: 6.81 g
Contains more WaterWater +18.4%
Contains more ProteinProtein +20.5%
Contains more OtherOther +16925%
~equal in Fats ~8.13g
~equal in Carbs ~0g

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
Salmon
3
17% 37% 45%
Saturated fat: Sat. Fat 1.257 g
Monounsaturated fat: Mono. Fat 2.697 g
Polyunsaturated fat: Poly. Fat 3.256 g
Contains less Sat. FatSaturated fat -17.8%
Contains more Mono. FatMonounsaturated fat +21.3%
Contains more Poly. FatPolyunsaturated fat +165.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steelhead trout Salmon DV% diff.
Vitamin B12 5.79µg 3.05µg 114%
Vitamin D 604IU 76%
Vitamin D 15.1µg 76%
Vitamin B6 0.944mg 73%
Vitamin B3 10.077mg 63%
Selenium 26µg 46.8µg 38%
Vitamin B5 1.92mg 38%
Vitamin B2 0.487mg 37%
Copper 0.058mg 0.321mg 29%
Vitamin B1 0.275mg 23%
Vitamin E 2.15mg 14%
Polyunsaturated fat 1.225g 3.256g 14%
Protein 21.11g 25.44g 9%
Potassium 365mg 628mg 8%
Folate 29µg 7%
Iron 0.64mg 1.03mg 5%
Cholesterol 59mg 71mg 4%
Sodium 118mg 56mg 3%
Magnesium 25mg 37mg 3%
Zinc 0.57mg 0.82mg 2%
Calcium 30mg 15mg 2%
Saturated fat 1.53g 1.257g 1%
Monounsaturated fat 2.223g 2.697g 1%
Calories 159kcal 182kcal 1%
Vitamin A 20µg 13µg 1%
Phosphorus 249mg 256mg 1%
Fats 8.26g 8.13g 0%
Manganese 0.011mg 0.021mg 0%
Tryptophan 0.285mg 0%
Threonine 1.115mg 0%
Isoleucine 1.172mg 0%
Leucine 2.067mg 0%
Lysine 2.336mg 0%
Methionine 0.753mg 0%
Phenylalanine 0.993mg 0%
Valine 1.31mg 0%
Histidine 0.749mg 0%
Omega-3 - EPA 0.376g 0.411g N/A
Omega-3 - DHA 0.54g 1.429g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0.368g 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
Steelhead trout Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
77%
Steelhead trout
85%
Salmon
Minerals Daily Need Coverage Score
38%
Steelhead trout
63%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 12mg)
Which food is cheaper?
Steelhead trout
Steelhead trout is cheaper (difference - $13)
Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 62mg)
Which food is lower in Saturated fat?
Salmon
Salmon is lower in Saturated fat (difference - 0.273g)
Which food is richer in minerals?
Salmon
Salmon is relatively richer in minerals
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171998/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.