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Trout vs. Salmon — In-Depth Nutrition Comparison

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How are trout and salmon different?

  • Trout is richer in vitamin B12, vitamin D*, vitamin E, and vitamin B5, while salmon is higher in selenium, vitamin B6, vitamin B1, vitamin B3, and folate.
  • Trout covers your daily need for vitamin B12, 55% more than salmon.
  • Trout contains 2 times more vitamin E than salmon. Trout contains 2.79mg of vitamin E, while salmon contains 1.14mg.
  • Trout is lower in saturated fat.

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

Infographic

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.
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%
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%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +17.2%
Contains more CopperCopper +12.2%
Contains more ZincZinc +25.6%
Contains more ManganeseManganese +23.1%
Contains more SeleniumSelenium +47.3%
~equal in Magnesium ~30mg
~equal in Iron ~0.34mg
~equal in Phosphorus ~252mg
~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.
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%
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%
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%
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%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Trout Salmon DV% diff.
Vitamin B12 4.11µg 2.8µg 55%
Vitamin D 19µg 13.1µg 30%
Vitamin D* 759 IU 526 IU 29%
Selenium 28.1µg 41.4µg 24%
Vitamin B6 0.386mg 0.647mg 20%
Polyunsaturated fat 1.799g 4.553g 18%
Vitamin B1 0.143mg 0.34mg 16%
Vitamin E 2.79mg 1.14mg 11%
Vitamin B5 1.99mg 1.475mg 10%
Vitamin B3 6.646mg 8.045mg 9%
Fats 7.38g 12.35g 8%
Folate 12µg 34µg 6%
Monounsaturated fat 2.363g 4.181g 5%
Protein 23.8g 22.1g 3%
Phosphorus 270mg 252mg 3%
Vitamin A 100µg 69µg 3%
Saturated fat 1.651g 2.397g 3%
Calories 168kcal 206kcal 2%
Cholesterol 70mg 63mg 2%
Calcium 30mg 15mg 2%
Potassium 450mg 384mg 2%
Vitamin B2 0.107mg 0.135mg 2%
Choline 77.6mg 90.5mg 2%
Vitamin C 2.9mg 3.7mg 1%
Copper 0.055mg 0.049mg 1%
Zinc 0.54mg 0.43mg 1%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 71kcal 93kcal N/A
Weight per 100 calories 60g 49g N/A
Unsaturated / Saturated Fat ratio 2.5 3.6 N/A
Magnesium 30mg 30mg 0%
Iron 0.36mg 0.34mg 0%
Sodium 61mg 61mg 0%
Manganese 0.013mg 0.016mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.248mg 0%
Threonine 1.092mg 0.969mg 0%
Isoleucine 1.148mg 1.018mg 0%
Leucine 2.025mg 1.796mg 0%
Lysine 2.287mg 2.03mg 0%
Methionine 0.738mg 0.654mg 0%
Phenylalanine 0.973mg 0.863mg 0%
Valine 1.283mg 1.139mg 0%
Histidine 0.733mg 0.651mg 0%
Omega-3 - EPA 0.259g 0.69g N/A
Omega-3 - DHA 0.616g 1.457g N/A
Omega-3 - DPA 0.109g 0.17g N/A
Omega-6 - Eicosadienoic acid 0.047g 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
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
Contains more FatsFats +67.3%
Contains more OtherOther +700%
~equal in Protein ~22.1g
~equal in Carbs ~0g
~equal in Water ~64.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -31.1%
Contains more Mono. FatMonounsaturated fat +76.9%
Contains more Poly. FatPolyunsaturated fat +153.1%

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