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  6. Trout vs. Salmon raw

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, vitamin A, and vitamin B5, yet salmon raw is higher in vitamin B6, copper, vitamin B2, selenium, vitamin B3, and vitamin B1.
  • Trout's daily need coverage for vitamin B12 is 39% more.
  • Trout has 8 times more Vitamin A than salmon raw. While trout has 100µg of Vitamin A, salmon raw has only 12µg.

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% 18% 56% 570% 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% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +652.5%
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%

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trout Salmon raw Opinion
Calories 168kcal 142kcal Trout
Protein 23.8g 19.84g Trout
Fats 7.38g 6.34g Trout
Vitamin C 2.9mg 0mg Trout
Cholesterol 70mg 55mg Salmon raw
Vitamin D 759IU Trout
Magnesium 30mg 29mg Trout
Calcium 30mg 12mg Trout
Potassium 450mg 490mg Salmon raw
Iron 0.36mg 0.8mg Salmon raw
Copper 0.055mg 0.25mg Salmon raw
Zinc 0.54mg 0.64mg Salmon raw
Phosphorus 270mg 200mg Trout
Sodium 61mg 44mg Salmon raw
Vitamin A 301IU 40IU Trout
Vitamin A 100µg 12µg Trout
Vitamin E 2.79mg Trout
Vitamin D 19µg Trout
Manganese 0.013mg 0.016mg Salmon raw
Selenium 28.1µg 36.5µg Salmon raw
Vitamin B1 0.143mg 0.226mg Salmon raw
Vitamin B2 0.107mg 0.38mg Salmon raw
Vitamin B3 6.646mg 7.86mg Salmon raw
Vitamin B5 1.99mg 1.664mg Trout
Vitamin B6 0.386mg 0.818mg Salmon raw
Vitamin B12 4.11µg 3.18µg Trout
Vitamin K 0.1µg Trout
Folate 12µg 25µg Salmon raw
Trans Fat 0.056g Salmon raw
Choline 77.6mg Trout
Saturated Fat 1.651g 0.981g Salmon raw
Monounsaturated Fat 2.363g 2.103g Trout
Polyunsaturated fat 1.799g 2.539g Salmon raw
Tryptophan 0.279mg 0.222mg Trout
Threonine 1.092mg 0.87mg Trout
Isoleucine 1.148mg 0.914mg Trout
Leucine 2.025mg 1.613mg Trout
Lysine 2.287mg 1.822mg Trout
Methionine 0.738mg 0.587mg Trout
Phenylalanine 0.973mg 0.775mg Trout
Valine 1.283mg 1.022mg Trout
Histidine 0.733mg 0.584mg Trout
Omega-3 - EPA 0.259g 0.321g Salmon raw
Omega-3 - DHA 0.616g 1.115g Salmon raw
Omega-3 - DPA 0.109g 0.287g Salmon raw
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout Salmon raw
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
124%
Trout
77%
Salmon raw
Minerals Daily Need Coverage Score
40%
Trout
49%
Salmon raw

Comparison summary

Which food is cheaper?
Trout
Trout is cheaper (difference - $13)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 15mg)
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.67g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. 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.