Beef vs Steelhead trout
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Steelhead trout, dried, flesh (Shoshone Bannock) is higher in more vitamins & minerals
Calories (kcal)
Beef 175
Steelhead trout 382
Protein (g)
Beef 26.5
Steelhead trout 77.3
Carbs (g)
Beef 5.16
Steelhead trout 0
Fat (g)
Beef 4.68
Steelhead trout 8.06
Fiber (g)
Beef 0
Steelhead trout 0
Quick answers
Which has more protein?
Steelhead trout, dried, flesh (Shoshone Bannock) — 77.3g vs 26.5g per 100g.
Which has fewer calories?
Beef, variety meats and by-products, liver, cooked, pan-fried — 175 vs 382 kcal per 100g.
Which is more nutrient-dense?
Steelhead trout, dried, flesh (Shoshone Bannock) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Beef | Steelhead trout | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 175 kcal | 382 kcal | -54% |
| Macronutrients | |||
| Water | 62.0 g | 6.49 g | +855% |
| Protein | 26.5 g | 77.3 g | -66% |
| Total lipid (fat) | 4.68 g | 8.06 g | -42% |
| Carbohydrate, by difference | 5.16 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.53 g | 0.829 g | +205% |
| Fatty acids, total monounsaturated | 1.11 g | 1.23 g | -10% |
| Fatty acids, total trans | 0.335 g | — | |
| Cholesterol | 381 mg | 227 mg | +68% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.177 mg | — | |
| Riboflavin (Vitamin B2) | 3.42 mg | — | |
| Niacin (Vitamin B3) | 17.5 mg | — | |
| Pantothenic acid (Vitamin B5) | 6.94 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.03 mg | — | |
| Biotin (Vitamin B7) | 260 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 418 mg | — | |
| Vitamin B-12 — Cobalamin | 83.1 ug | 22.4 ug | +271% |
| Vitamin A, RAE | 7744 ug | 64.0 ug | +12000% |
| Carotene, beta | 182 ug | 0 ug | |
| Carotene, alpha | 11.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.460 mg | 2.41 mg | -81% |
| Vitamin D (D2 + D3) | 1.20 ug | 15.7 ug | -92% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.50 ug | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 85.0 mg | -93% |
| Iron, Fe | 6.17 mg | 2.96 mg | +108% |
| Magnesium, Mg | 22.0 mg | 84.0 mg | -74% |
| Phosphorus, P | 485 mg | 976 mg | -50% |
| Potassium, K | 351 mg | 1720 mg | -80% |
| Sodium, Na | 77.0 mg | 2850 mg | -97% |
| Zinc, Zn | 5.23 mg | 1.79 mg | +192% |
| Copper, Cu | 14.6 mg | 0.217 mg | +6623% |
| Manganese, Mn | 0.356 mg | 0.079 mg | +351% |
| Selenium, Se | 32.8 ug | 105 ug | -69% |
| Other Nutrients | |||
| Energy | 734 kj | 1597 kj | -54% |
| Ash | 1.63 g | 10.6 g | -85% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Fluoride, F | 5.00 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 260 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 260 ug | — | |
| Betaine | 6.30 mg | 38.0 mg | -83% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 7728 ug | 64.0 ug | +11975% |
| Beta-carotene (Provitamin A) | 21.0 ug | 0 ug | |
| Vitamin A, IU | 26088 IU | 213 IU | +12148% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.060 mg | 0.050 mg | +20% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 49.0 IU | 628 IU | -92% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.20 ug | — | |
| Vitamin K1 — Phylloquinone | 3.90 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.037 g | 0.091 g | -59% |
| SFA 15:0 (Pentadecanoic acid) | 0.014 g | 0.014 g | = |
| SFA 16:0 (Palmitic acid) | 0.724 g | 0.547 g | +32% |
| SFA 17:0 (Margaric acid) | 0.060 g | 0.016 g | +275% |
| SFA 18:0 (Stearic acid) | 1.68 g | 0.154 g | +991% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.007 g | -100% |
| SFA 22:0 (Behenic acid) | 0.015 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.003 g | 0.007 g | -57% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.086 g | 0.159 g | -46% |
| MUFA 17:1 (Heptadecenoic acid) | 0.021 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.987 g | 0.858 g | +15% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.008 g | 0.204 g | -96% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 1.02 g | 1.74 g | -41% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0 g | 0.060 g | -100% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.624 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.036 g | 0.037 g | -3% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.017 g | 0.037 g | -54% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.019 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | 0.029 g | -41% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.012 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.308 g | 0.047 g | +555% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.266 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.208 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 1.08 g | -100% |
| Tryptophan (EAA) | 0.335 g | — | |
| Threonine (EAA) | 1.11 g | — | |
| Isoleucine (EAA, BCAA) | 1.23 g | — | |
| Leucine (EAA, BCAA) | 2.43 g | — | |
| Lysine (EAA) | 2.05 g | — | |
| Methionine (EAA) | 0.692 g | — | |
| Cystine (conditionally essential) | 0.479 g | — | |
| Phenylalanine (EAA) | 1.38 g | — | |
| Tyrosine (conditionally essential) | 1.03 g | — | |
| Valine (EAA, BCAA) | 1.61 g | — | |
| Arginine (conditionally essential) | 1.58 g | — | |
| Histidine (EAA) | 0.802 g | — | |
| Alanine | 1.48 g | — | |
| Aspartic acid | 2.46 g | — | |
| Glutamic acid | 3.33 g | — | |
| Glycine (conditionally essential) | 1.48 g | — | |
| Proline (conditionally essential) | 1.23 g | — | |
| Serine | 1.15 g | — | |
| Hydroxyproline | 0.046 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 78.0 mg | 190 mg | -59% |
| Choline from phosphatidylcholine | 250 mg | 46.0 mg | +443% |
| Choline from phosphocholine | 12.0 mg | 4.10 mg | +193% |
| Choline from sphingomyelin | 24.0 mg | 4.20 mg | +471% |
| Free Choline | 57.0 mg | 15.0 mg | +280% |
| Total Choline | 420 mg | 260 mg | +62% |
| Fluoride | |||
| Mean mcg/100g ** | 5.00 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Beef, variety meats and by-products, liver, cooked, pan-fried nutrition facts Steelhead trout, dried, flesh (Shoshone Bannock) nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +12000% in Beef, variety meats and by-products, liver, cooked, pan-fried Copper, Cu +6623% in Beef, variety meats and by-products, liver, cooked, pan-fried Manganese, Mn +351% in Beef, variety meats and by-products, liver, cooked, pan-fried Vitamin B-12 — Cobalamin +271% in Beef, variety meats and by-products, liver, cooked, pan-fried
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