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  6. Trout vs. Steelhead trout

Trout vs. Steelhead trout — In-Depth Nutrition Comparison

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Important differences between trout and steelhead trout

  • Trout has more vitamin D; however, steelhead trout is richer in vitamin B12.
  • Steelhead trout's daily need coverage for vitamin B12 is 70% more.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Trout vs Steelhead trout 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
4
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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +23.3%
Contains less SodiumSodium -48.3%
Contains more ManganeseManganese +18.2%
Contains more IronIron +77.8%
~equal in Calcium ~30mg
~equal in Copper ~0.058mg
~equal in Zinc ~0.57mg
~equal in Phosphorus ~249mg
~equal in Selenium ~26µg

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
12
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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +29.8%
Contains more Vitamin DVitamin D +25.8%
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 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +40.9%

All nutrients comparison - raw data values

Nutrient Trout Steelhead trout DV% diff.
Vitamin B12 4.11µg 5.79µg 70%
Vitamin B3 6.646mg 42%
Vitamin B5 1.99mg 40%
Vitamin B6 0.386mg 30%
Vitamin D 19µg 15.1µg 20%
Vitamin D 759IU 604IU 19%
Choline 77.6mg 14%
Vitamin B1 0.143mg 12%
Vitamin A 100µg 20µg 9%
Vitamin B2 0.107mg 8%
Protein 23.8g 21.11g 5%
Iron 0.36mg 0.64mg 4%
Vitamin E 2.79mg 2.15mg 4%
Polyunsaturated fat 1.799g 1.225g 4%
Selenium 28.1µg 26µg 4%
Cholesterol 70mg 59mg 4%
Potassium 450mg 365mg 3%
Folate 12µg 3%
Vitamin C 2.9mg 0mg 3%
Phosphorus 270mg 249mg 3%
Sodium 61mg 118mg 2%
Saturated fat 1.651g 1.53g 1%
Magnesium 30mg 25mg 1%
Fats 7.38g 8.26g 1%
Calories 168kcal 159kcal 0%
Calcium 30mg 30mg 0%
Copper 0.055mg 0.058mg 0%
Zinc 0.54mg 0.57mg 0%
Manganese 0.013mg 0.011mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.056g N/A
Monounsaturated fat 2.363g 2.223g 0%
Tryptophan 0.279mg 0%
Threonine 1.092mg 0%
Isoleucine 1.148mg 0%
Leucine 2.025mg 0%
Lysine 2.287mg 0%
Methionine 0.738mg 0%
Phenylalanine 0.973mg 0%
Valine 1.283mg 0%
Histidine 0.733mg 0%
Omega-3 - EPA 0.259g 0.376g N/A
Omega-3 - DHA 0.616g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.109g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.047g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more ProteinProtein +12.7%
Contains more OtherOther +150%
Contains more FatsFats +11.9%
~equal in Carbs ~0g
~equal in Water ~70.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains more Poly. FatPolyunsaturated fat +46.9%
~equal in Saturated fat ~1.53g
~equal in Monounsaturated fat ~2.223g

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.