Fish 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)
Fish 116
Steelhead trout 382
Protein (g)
Fish 20.5
Steelhead trout 77.3
Carbs (g)
Fish 1.81
Steelhead trout 0
Fat (g)
Fish 2.92
Steelhead trout 8.06
Fiber (g)
Fish 0
Steelhead trout 0
Quick answers
Which has more protein?
Steelhead trout, dried, flesh (Shoshone Bannock) — 77.3g vs 20.5g per 100g.
Which has fewer calories?
Fish, halibut, raw, with skin (Alaska Native) — 116 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 | Fish | Steelhead trout | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 116 kcal | 382 kcal | -70% |
| Macronutrients | |||
| Water | 73.4 g | 6.49 g | +1032% |
| Protein | 20.5 g | 77.3 g | -73% |
| Total lipid (fat) | 2.92 g | 8.06 g | -64% |
| Carbohydrate, by difference | 1.81 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.726 g | 0.829 g | -12% |
| Fatty acids, total monounsaturated | 1.20 g | 1.23 g | -3% |
| Cholesterol | 72.0 mg | 227 mg | -68% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.066 mg | — | |
| Riboflavin (Vitamin B2) | 0.072 mg | — | |
| Niacin (Vitamin B3) | 5.76 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.377 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.390 mg | — | |
| Biotin (Vitamin B7) | 15.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 1.78 ug | 22.4 ug | -92% |
| Vitamin A, RAE | 47.0 ug | 64.0 ug | -27% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.90 mg | 2.41 mg | -21% |
| Vitamin D (D2 + D3) | — | 15.7 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.100 ug | 1.50 ug | -93% |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 85.0 mg | -76% |
| Iron, Fe | 0.270 mg | 2.96 mg | -91% |
| Magnesium, Mg | 26.0 mg | 84.0 mg | -69% |
| Phosphorus, P | 244 mg | 976 mg | -75% |
| Potassium, K | 449 mg | 1720 mg | -74% |
| Sodium, Na | 79.0 mg | 2850 mg | -97% |
| Zinc, Zn | 0.610 mg | 1.79 mg | -66% |
| Copper, Cu | 0.042 mg | 0.217 mg | -81% |
| Manganese, Mn | 0.011 mg | 0.079 mg | -86% |
| Selenium, Se | 51.1 ug | 105 ug | -51% |
| Other Nutrients | |||
| Energy | 484 kj | 1597 kj | -70% |
| Ash | 1.30 g | 10.6 g | -88% |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | 0 g | 0 g | = |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | — | |
| Betaine | 9.20 mg | 38.0 mg | -76% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 47.0 ug | 64.0 ug | -27% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 157 IU | 213 IU | -26% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0.050 mg | -100% |
| 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) | 0.050 mg | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 628 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| 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) | 0.088 g | 0.091 g | -3% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.014 g | -43% |
| SFA 16:0 (Palmitic acid) | 0.383 g | 0.547 g | -30% |
| SFA 17:0 (Margaric acid) | 0.004 g | 0.016 g | -75% |
| SFA 18:0 (Stearic acid) | 0.088 g | 0.154 g | -43% |
| SFA 20:0 (Arachidic acid) | 0.005 g | 0.007 g | -29% |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | 0.007 g | -43% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.231 g | 0.159 g | +45% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.591 g | 0.858 g | -31% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.106 g | 0.204 g | -48% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.010 g | — | |
| Fatty acids, total polyunsaturated | 0.912 g | 1.74 g | -48% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.018 g | 0.060 g | -70% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.037 g | -76% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | 0.037 g | -68% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.010 g | 0.029 g | -66% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.003 g | 0.012 g | -75% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.028 g | 0.047 g | -40% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.217 g | 0.266 g | -18% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.059 g | 0.208 g | -72% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.393 g | 1.08 g | -64% |
| Tryptophan (EAA) | 0.311 g | — | |
| Threonine (EAA) | 0.954 g | — | |
| Isoleucine (EAA, BCAA) | 0.943 g | — | |
| Leucine (EAA, BCAA) | 1.60 g | — | |
| Lysine (EAA) | 1.82 g | — | |
| Methionine (EAA) | 0.799 g | — | |
| Cystine (conditionally essential) | 0.355 g | — | |
| Phenylalanine (EAA) | 0.821 g | — | |
| Tyrosine (conditionally essential) | 0.699 g | — | |
| Valine (EAA, BCAA) | 1.03 g | — | |
| Arginine (conditionally essential) | 1.21 g | — | |
| Histidine (EAA) | 0.499 g | — | |
| Alanine | 1.19 g | — | |
| Aspartic acid | 2.80 g | — | |
| Glutamic acid | 3.17 g | — | |
| Glycine (conditionally essential) | 0.932 g | — | |
| Proline (conditionally essential) | 0.732 g | — | |
| Serine | 0.910 g | — | |
| Hydroxyproline | 0.183 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 25.0 mg | 190 mg | -87% |
| Choline from phosphatidylcholine | 13.0 mg | 46.0 mg | -72% |
| Choline from phosphocholine | 0.400 mg | 4.10 mg | -90% |
| Choline from sphingomyelin | 4.10 mg | 4.20 mg | -2% |
| Free Choline | 8.60 mg | 15.0 mg | -43% |
| Total Choline | 50.0 mg | 260 mg | -81% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, halibut, raw, with skin (Alaska Native) nutrition facts Steelhead trout, dried, flesh (Shoshone Bannock) nutrition facts Compare other foods →
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