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Trout vs. Salmon raw — In-Depth Nutrition Comparison

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What are the differences between trout and salmon raw?

  • Trout is higher in vitamin B12, phosphorus, and vitamin B5, yet salmon raw is higher in vitamin B6, copper, vitamin B2, selenium, vitamin B3, vitamin B1, and iron.
  • Trout's daily need coverage for vitamin B12 is 39% more.

We used Fish, trout, rainbow, farmed, cooked, dry heat and Fish, salmon, Atlantic, wild, raw types in this article.

Infographic

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.
Trout
Trout
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
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 +35%
Contains more IronIron +122.2%
Contains more CopperCopper +354.5%
Contains more ZincZinc +18.5%
Contains less SodiumSodium -27.9%
Contains more ManganeseManganese +23.1%
Contains more SeleniumSelenium +29.9%
~equal in Magnesium ~29mg
~equal in Potassium ~490mg

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.
Trout
Trout
8
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 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin B12Vitamin B12 +29.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +58%
Contains more Vitamin B2Vitamin B2 +255.1%
Contains more Vitamin B3Vitamin B3 +18.3%
Contains more Vitamin B6Vitamin B6 +111.9%
Contains more FolateFolate +108.3%

All nutrients comparison - raw data values

Nutrient Trout Salmon raw DV% diff.
Vitamin D 19µg 95%
Vitamin D 759IU 95%
Vitamin B12 4.11µg 3.18µg 39%
Vitamin B6 0.386mg 0.818mg 33%
Copper 0.055mg 0.25mg 22%
Vitamin B2 0.107mg 0.38mg 21%
Vitamin E 2.79mg 19%
Selenium 28.1µg 36.5µg 15%
Choline 77.6mg 14%
Vitamin A 100µg 12µg 10%
Phosphorus 270mg 200mg 10%
Vitamin B3 6.646mg 7.86mg 8%
Protein 23.8g 19.84g 8%
Vitamin B1 0.143mg 0.226mg 7%
Vitamin B5 1.99mg 1.664mg 7%
Iron 0.36mg 0.8mg 6%
Polyunsaturated fat 1.799g 2.539g 5%
Cholesterol 70mg 55mg 5%
Saturated fat 1.651g 0.981g 3%
Folate 12µg 25µg 3%
Vitamin C 2.9mg 0mg 3%
Calcium 30mg 12mg 2%
Fats 7.38g 6.34g 2%
Monounsaturated fat 2.363g 2.103g 1%
Calories 168kcal 142kcal 1%
Sodium 61mg 44mg 1%
Zinc 0.54mg 0.64mg 1%
Potassium 450mg 490mg 1%
Magnesium 30mg 29mg 0%
Manganese 0.013mg 0.016mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.222mg 0%
Threonine 1.092mg 0.87mg 0%
Isoleucine 1.148mg 0.914mg 0%
Leucine 2.025mg 1.613mg 0%
Lysine 2.287mg 1.822mg 0%
Methionine 0.738mg 0.587mg 0%
Phenylalanine 0.973mg 0.775mg 0%
Valine 1.283mg 1.022mg 0%
Histidine 0.733mg 0.584mg 0%
Omega-3 - EPA 0.259g 0.321g N/A
Omega-3 - DHA 0.616g 1.115g N/A
Omega-3 - DPA 0.109g 0.287g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
3
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 ProteinProtein +20%
Contains more FatsFats +16.4%
Contains more OtherOther +5220%
~equal in Carbs ~0g
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
1
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 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 more Mono. FatMonounsaturated fat +12.4%
Contains less Sat. FatSaturated fat -40.6%
Contains more Poly. FatPolyunsaturated fat +41.1%

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.