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  6. Rainbow trout vs. Fish, salmon, Atlantic, farmed, raw

Rainbow trout vs. Fish, salmon, Atlantic, farmed, raw — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and fish, salmon, Atlantic, farmed, raw?

  • Rainbow trout is richer in vitamin B12 and vitamin D*, yet fish, salmon, Atlantic, farmed, raw is richer in vitamin B6, vitamin B3, vitamin E, vitamin B1, and vitamin B2.
  • Rainbow trout's daily need coverage for vitamin B12 is 45% higher.
  • Rainbow trout contains less saturated fat.

We used Fish, trout, rainbow, farmed, raw and Fish, salmon, Atlantic, farmed, raw types in this comparison.

Infographic

Rainbow trout vs Fish, salmon, Atlantic, farmed, 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 2.7% 32% 13% 15% 9.8% 103% 7.7% 1.4% 131%
Contains more CalciumCalcium +177.8%
Contains more ZincZinc +25%
Contains less SodiumSodium -13.6%
~equal in Magnesium ~27mg
~equal in Potassium ~363mg
~equal in Iron ~0.34mg
~equal in Copper ~0.045mg
~equal in Phosphorus ~240mg
~equal in Manganese ~0.011mg
~equal in Selenium ~24µg

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 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%
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 13% 165% 19% 71% 52% 36% 163% 93% 147% 404% 1.3% 20%
Contains more Vitamin DVitamin D +44.5%
Contains more Vitamin AVitamin A +44.8%
Contains more Vitamin B12Vitamin B12 +33.1%
Contains more Vitamin CVitamin C +34.5%
Contains more Vitamin EVitamin E +51.7%
Contains more Vitamin B1Vitamin B1 +72.5%
Contains more Vitamin B2Vitamin B2 +72.2%
Contains more Vitamin B3Vitamin B3 +55.8%
Contains more Vitamin B6Vitamin B6 +87.1%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +136.4%
~equal in Vitamin B5 ~1.547mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Fish, salmon, Atlantic, farmed, raw DV% diff.
Vitamin B12 4.3µg 3.23µg 45%
Vitamin D 15.9µg 11µg 25%
Vitamin D* 635 IU 441 IU 24%
Vitamin B6 0.34mg 0.636mg 23%
Vitamin B3 5.567mg 8.672mg 19%
Polyunsaturated fat 1.507g 3.886g 16%
Fats 6.18g 13.42g 11%
Vitamin E 2.34mg 3.55mg 8%
Saturated fat 1.383g 3.05g 8%
Vitamin B1 0.12mg 0.207mg 7%
Vitamin B2 0.09mg 0.155mg 5%
Folate 11µg 26µg 4%
Monounsaturated fat 1.979g 3.77g 4%
Calories 141kcal 208kcal 3%
Vitamin A 84µg 58µg 3%
Calcium 25mg 9mg 2%
Phosphorus 226mg 240mg 2%
Vitamin B5 1.667mg 1.547mg 2%
Choline 65mg 78.5mg 2%
Protein 19.94g 20.42g 1%
Vitamin C 2.9mg 3.9mg 1%
Cholesterol 59mg 55mg 1%
Zinc 0.45mg 0.36mg 1%
Selenium 23.6µg 24µg 1%
Protein per 100 calories 14g 9.8g N/A
Calories per 10 g protein 71kcal 102kcal N/A
Weight per 100 calories 71g 48g N/A
Unsaturated / Saturated Fat ratio 2.5 2.5 N/A
Magnesium 25mg 27mg 0%
Potassium 377mg 363mg 0%
Iron 0.31mg 0.34mg 0%
Copper 0.046mg 0.045mg 0%
Sodium 51mg 59mg 0%
Manganese 0.011mg 0.011mg 0%
Vitamin K 0.1µg 0.5µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.209mg 0%
Threonine 0.915mg 0.86mg 0%
Isoleucine 0.962mg 0.968mg 0%
Leucine 1.696mg 1.615mg 0%
Lysine 1.916mg 1.87mg 0%
Methionine 0.618mg 0.626mg 0%
Phenylalanine 0.815mg 0.845mg 0%
Valine 1.075mg 1.107mg 0%
Histidine 0.614mg 0.549mg 0%
Omega-3 - EPA 0.217g 0.862g N/A
Omega-3 - DHA 0.516g 1.104g N/A
Omega-3 - ALA 0.059g 0.148g N/A
Omega-3 - DPA 0.091g 0.393g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0.02g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g 0.062g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
20% 13% 65%
Protein: 20.42 g
Fats: 13.42 g
Carbs: 0 g
Water: 64.89 g
Other: 1.27 g
Contains more WaterWater +13.7%
Contains more FatsFats +117.2%
Contains more OtherOther +1487.5%
~equal in Protein ~20.42g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
28% 35% 36%
Saturated fat: Sat. Fat 3.05 g
Monounsaturated fat: Mono. Fat 3.77 g
Polyunsaturated fat: Poly. Fat 3.886 g
Contains less Sat. FatSaturated fat -54.7%
Contains more Mono. FatMonounsaturated fat +90.5%
Contains more Poly. FatPolyunsaturated fat +157.9%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Fish, salmon, Atlantic, farmed, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175167/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.