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Salmon vs. Trout — In-Depth Nutrition Comparison

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How are salmon and trout different?

  • Salmon is richer in selenium, vitamin B6, vitamin B1, vitamin B3, and folate, while trout is higher in vitamin B12, vitamin D*, vitamin E, and vitamin B5.
  • Trout covers your daily need for vitamin B12, 55% more than salmon.
  • Salmon contains 3 times more folate than trout. Salmon contains 34µg of folate, while trout contains 12µg.
  • Trout is lower in saturated fat.

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

Infographic

Salmon vs 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.
Salmon
Salmon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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%
Contains more ManganeseManganese +23.1%
Contains more SeleniumSelenium +47.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +17.2%
Contains more CopperCopper +12.2%
Contains more ZincZinc +25.6%
~equal in Magnesium ~30mg
~equal in Iron ~0.36mg
~equal in Phosphorus ~270mg
~equal in Sodium ~61mg

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.
Salmon
Salmon
6
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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Trout
Trout
5
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% 285% 33% 56% 36% 25% 125% 119% 89% 514% 0.25% 9%
Contains more Vitamin CVitamin C +27.6%
Contains more Vitamin B1Vitamin B1 +137.8%
Contains more Vitamin B2Vitamin B2 +26.2%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin B6Vitamin B6 +67.6%
Contains more FolateFolate +183.3%
Contains more Vitamin DVitamin D +45%
Contains more Vitamin AVitamin A +44.9%
Contains more Vitamin EVitamin E +144.7%
Contains more Vitamin B5Vitamin B5 +34.9%
Contains more Vitamin B12Vitamin B12 +46.8%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Salmon Trout DV% diff.
Vitamin B12 2.8µg 4.11µg 55%
Vitamin D 13.1µg 19µg 30%
Vitamin D* 526 IU 759 IU 29%
Selenium 41.4µg 28.1µg 24%
Vitamin B6 0.647mg 0.386mg 20%
Polyunsaturated fat 4.553g 1.799g 18%
Vitamin B1 0.34mg 0.143mg 16%
Vitamin E 1.14mg 2.79mg 11%
Vitamin B5 1.475mg 1.99mg 10%
Vitamin B3 8.045mg 6.646mg 9%
Fats 12.35g 7.38g 8%
Folate 34µg 12µg 6%
Monounsaturated fat 4.181g 2.363g 5%
Protein 22.1g 23.8g 3%
Phosphorus 252mg 270mg 3%
Vitamin A 69µg 100µg 3%
Saturated fat 2.397g 1.651g 3%
Calories 206kcal 168kcal 2%
Cholesterol 63mg 70mg 2%
Calcium 15mg 30mg 2%
Potassium 384mg 450mg 2%
Vitamin B2 0.135mg 0.107mg 2%
Choline 90.5mg 77.6mg 2%
Vitamin C 3.7mg 2.9mg 1%
Copper 0.049mg 0.055mg 1%
Zinc 0.43mg 0.54mg 1%
Protein per 100 calories 11g 14g N/A
Calories per 10 g protein 93kcal 71kcal N/A
Weight per 100 calories 49g 60g N/A
Unsaturated / Saturated Fat ratio 3.6 2.5 N/A
Magnesium 30mg 30mg 0%
Iron 0.34mg 0.36mg 0%
Sodium 61mg 61mg 0%
Manganese 0.016mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.248mg 0.279mg 0%
Threonine 0.969mg 1.092mg 0%
Isoleucine 1.018mg 1.148mg 0%
Leucine 1.796mg 2.025mg 0%
Lysine 2.03mg 2.287mg 0%
Methionine 0.654mg 0.738mg 0%
Phenylalanine 0.863mg 0.973mg 0%
Valine 1.139mg 1.283mg 0%
Histidine 0.651mg 0.733mg 0%
Omega-3 - EPA 0.69g 0.259g N/A
Omega-3 - DHA 1.457g 0.616g N/A
Omega-3 - DPA 0.17g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
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
Contains more FatsFats +67.3%
Contains more OtherOther +700%
~equal in Protein ~23.8g
~equal in Carbs ~0g
~equal in Water ~68.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
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
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +153.1%
Contains less Sat. FatSaturated fat -31.1%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.