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  6. Steelhead trout vs. Rainbow trout

Steelhead trout vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between steelhead trout and rainbow trout

  • Steelhead trout is higher in vitamin B12 and omega-3 (DPA); however, rainbow trout is richer in vitamin A, omega-6 (Gamma-linolenic acid) and omega-6 (Eicosadienoic acid).
  • Steelhead trout's daily need coverage for vitamin B12 is 62% higher.

The food types used in this comparison are Steelhead trout, boiled, canned (Alaska Native) and Fish, trout, rainbow, farmed, raw.

Infographic

Steelhead trout vs Rainbow trout infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +20%
Contains more IronIron +106.5%
Contains more CopperCopper +26.1%
Contains more ZincZinc +26.7%
Contains less SodiumSodium -56.8%
~equal in Magnesium ~25mg
~equal in Potassium ~377mg
~equal in Phosphorus ~226mg
~equal in Manganese ~0.011mg
~equal in Selenium ~23.6µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 227% 6.7% 43% 0% 0% 0% 0% 0% 724% 0% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.7% 239% 28% 47% 30% 21% 104% 100% 78% 538% 0.25% 8.3%
Contains more Vitamin B12Vitamin B12 +34.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~15.9µg
~equal in Vitamin E ~2.34mg

All nutrients comparison - raw data values

Nutrient Steelhead trout Rainbow trout DV% diff.
Vitamin B12 5.79µg 4.3µg 62%
Vitamin B3 5.567mg 35%
Vitamin B5 1.667mg 33%
Vitamin B6 0.34mg 26%
Choline 65mg 12%
Vitamin B1 0.12mg 10%
Vitamin A 20µg 84µg 7%
Vitamin B2 0.09mg 7%
Vitamin D* 604 IU 635 IU 4%
Vitamin D 15.1µg 15.9µg 4%
Iron 0.64mg 0.31mg 4%
Selenium 26µg 23.6µg 4%
Fats 8.26g 6.18g 3%
Vitamin C 0mg 2.9mg 3%
Phosphorus 249mg 226mg 3%
Sodium 118mg 51mg 3%
Folate 11µg 3%
Omega-6 (Linoleic acid) 0.466g 3%
Protein 21.11g 19.94g 2%
Polyunsaturated fat 1.225g 1.507g 2%
Calories 159kcal 141kcal 1%
Calcium 30mg 25mg 1%
Copper 0.058mg 0.046mg 1%
Zinc 0.57mg 0.45mg 1%
Vitamin E 2.15mg 2.34mg 1%
Saturated fat 1.53g 1.383g 1%
Monounsaturated fat 2.223g 1.979g 1%
Omega-3 (ALA) 0.051g 0.059g 1%
Protein per 100 calories 13g 14g N/A
Calories per 10 g protein 75kcal 71kcal N/A
Weight per 100 calories 63g 71g N/A
Unsaturated / Saturated Fat ratio 2.3 2.5 N/A
Cholesterol 59mg 59mg 0%
Magnesium 25mg 25mg 0%
Potassium 365mg 377mg 0%
Manganese 0.011mg 0.011mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 (EPA) 0.376g 0.217g N/A
Omega-3 (DHA) 0.54g 0.516g N/A
Omega-3 (DPA) 0.13g 0.091g N/A
Omega-3 (Eicosatrienoic acid) 0.007g N/A
Omega-6 (Gamma-linolenic acid) 0g 0.008g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.02g N/A
Omega-6 (Eicosadienoic acid) 0.014g 0.04g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +33.7%
~equal in Protein ~19.94g
~equal in Carbs ~0g
~equal in Water ~73.8g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +12.3%
Contains more Poly. FatPolyunsaturated fat +23%
~equal in Saturated fat ~1.383g

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. 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.