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  6. Whitefish vs. Steelhead trout

Whitefish vs. Steelhead trout — In-Depth Nutrition Comparison

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The main differences between whitefish and steelhead trout

  • Whitefish has more phosphorus, zinc, and polyunsaturated fat; however, steelhead trout has more vitamin B12 and selenium.
  • Daily need coverage for vitamin B12 for steelhead trout is 201% higher.
  • Steelhead trout has 2 times less polyunsaturated fat than whitefish. Whitefish has 2.755g of polyunsaturated fat, while steelhead trout has 1.225g.
  • Steelhead trout is lower in cholesterol.

Food types used in this article are Fish, whitefish, mixed species, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Whitefish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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 +68%
Contains more PotassiumPotassium +11.2%
Contains more CopperCopper +58.6%
Contains more ZincZinc +122.8%
Contains more PhosphorusPhosphorus +39%
Contains less SodiumSodium -44.9%
Contains more ManganeseManganese +681.8%
Contains more IronIron +36.2%
Contains more SeleniumSelenium +60.5%
~equal in Calcium ~30mg

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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
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 AVitamin A +95%
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 FolateFolate +∞%
Contains more Vitamin B12Vitamin B12 +503.1%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Whitefish Steelhead trout DV% diff.
Vitamin B12 0.96µg 5.79µg 201%
Vitamin D 15.1µg 76%
Vitamin D 604IU 76%
Vitamin B6 0.346mg 27%
Vitamin B3 3.846mg 24%
Selenium 16.2µg 26µg 18%
Vitamin B5 0.865mg 17%
Phosphorus 346mg 249mg 14%
Vitamin E 2.15mg 14%
Vitamin B1 0.171mg 14%
Vitamin B2 0.154mg 12%
Polyunsaturated fat 2.755g 1.225g 10%
Protein 24.47g 21.11g 7%
Cholesterol 77mg 59mg 6%
Zinc 1.27mg 0.57mg 6%
Copper 0.092mg 0.058mg 4%
Folate 17µg 4%
Magnesium 42mg 25mg 4%
Manganese 0.086mg 0.011mg 3%
Saturated fat 1.162g 1.53g 2%
Sodium 65mg 118mg 2%
Iron 0.47mg 0.64mg 2%
Vitamin A 39µg 20µg 2%
Monounsaturated fat 2.559g 2.223g 1%
Calories 172kcal 159kcal 1%
Potassium 406mg 365mg 1%
Fats 7.51g 8.26g 1%
Calcium 33mg 30mg 0%
Tryptophan 0.274mg 0%
Threonine 1.073mg 0%
Isoleucine 1.128mg 0%
Leucine 1.989mg 0%
Lysine 2.248mg 0%
Methionine 0.724mg 0%
Phenylalanine 0.955mg 0%
Valine 1.261mg 0%
Histidine 0.721mg 0%
Omega-3 - EPA 0.406g 0.376g N/A
Omega-3 - DHA 1.206g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.209g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +15.9%
Contains more OtherOther +7225%
~equal in Fats ~8.26g
~equal in Carbs ~0g
~equal in Water ~70.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 less Sat. FatSaturated fat -24.1%
Contains more Mono. FatMonounsaturated fat +15.1%
Contains more Poly. FatPolyunsaturated fat +124.9%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.