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  6. Steelhead trout vs. Salmon

Steelhead trout vs. Salmon — In-Depth Nutrition Comparison

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How are steelhead trout and salmon different?

  • Steelhead trout is richer in vitamin B12, vitamin D* and vitamin E, while salmon is higher in selenium, monounsaturated fat, and polyunsaturated fat.
  • Steelhead trout covers your daily need for vitamin B12, 125% more than salmon.
  • Steelhead trout contains 2 times more vitamin E than salmon. Steelhead trout contains 2.15mg of vitamin E, while salmon contains 1.14mg.
  • Steelhead trout is lower in saturated fat.

Steelhead trout, boiled, canned (Alaska Native) and Fish, salmon, Atlantic, farmed, cooked, dry heat types were used in this article.

Infographic

Steelhead trout vs Salmon 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% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Salmon
Salmon
4
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%
Contains more CalciumCalcium +100%
Contains more IronIron +88.2%
Contains more CopperCopper +18.4%
Contains more ZincZinc +32.6%
Contains more MagnesiumMagnesium +20%
Contains less SodiumSodium -48.3%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +59.2%
~equal in Potassium ~384mg
~equal in Phosphorus ~252mg

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 0% 227% 6.7% 43% 0% 0% 0% 0% 0% 724% 0% 0%
Salmon
Salmon
9
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%
Contains more Vitamin DVitamin D +15.3%
Contains more Vitamin EVitamin E +88.6%
Contains more Vitamin B12Vitamin B12 +106.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +245%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Steelhead trout Salmon DV% diff.
Vitamin B12 5.79µg 2.8µg 125%
Vitamin B3 8.045mg 50%
Vitamin B6 0.647mg 50%
Vitamin B5 1.475mg 30%
Selenium 26µg 41.4µg 28%
Vitamin B1 0.34mg 28%
Polyunsaturated fat 1.225g 4.553g 22%
Choline 90.5mg 16%
Vitamin D* 604 IU 526 IU 10%
Vitamin D 15.1µg 13.1µg 10%
Vitamin B2 0.135mg 10%
Folate 34µg 9%
Vitamin E 2.15mg 1.14mg 7%
Fats 8.26g 12.35g 6%
Vitamin A 20µg 69µg 5%
Monounsaturated fat 2.223g 4.181g 5%
Vitamin C 0mg 3.7mg 4%
Iron 0.64mg 0.34mg 4%
Saturated fat 1.53g 2.397g 4%
Calories 159kcal 206kcal 2%
Protein 21.11g 22.1g 2%
Calcium 30mg 15mg 2%
Sodium 118mg 61mg 2%
Cholesterol 59mg 63mg 1%
Magnesium 25mg 30mg 1%
Potassium 365mg 384mg 1%
Copper 0.058mg 0.049mg 1%
Zinc 0.57mg 0.43mg 1%
Protein per 100 calories 13g 11g N/A
Calories per 10 g protein 75kcal 93kcal N/A
Weight per 100 calories 63g 49g N/A
Unsaturated / Saturated Fat ratio 2.3 3.6 N/A
Phosphorus 249mg 252mg 0%
Manganese 0.011mg 0.016mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.248mg 0%
Threonine 0.969mg 0%
Isoleucine 1.018mg 0%
Leucine 1.796mg 0%
Lysine 2.03mg 0%
Methionine 0.654mg 0%
Phenylalanine 0.863mg 0%
Valine 1.139mg 0%
Histidine 0.651mg 0%
Omega-3 - EPA 0.376g 0.69g N/A
Omega-3 - DHA 0.54g 1.457g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0.17g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Salmon
Salmon
3
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more FatsFats +49.5%
Contains more OtherOther +1900%
~equal in Protein ~22.1g
~equal in Carbs ~0g
~equal in Water ~64.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
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
Contains less Sat. FatSaturated fat -36.2%
Contains more Mono. FatMonounsaturated fat +88.1%
Contains more Poly. FatPolyunsaturated fat +271.7%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.