Fish vs Steelhead trout
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Steelhead trout, dried, flesh (Shoshone Bannock) is higher in more vitamins & minerals
Calories (kcal)
Fish —
Steelhead trout 382
Protein (g)
Fish 20.3
Steelhead trout 77.3
Carbs (g)
Fish 0
Steelhead trout 0
Fat (g)
Fish 13.1
Steelhead trout 8.06
Fiber (g)
Fish —
Steelhead trout 0
Quick answers
Which has more protein?
Steelhead trout, dried, flesh (Shoshone Bannock) — 77.3g vs 20.3g 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 | — | 382 kcal | |
| Macronutrients | |||
| Water | 65.8 g | 6.49 g | +914% |
| Protein | 20.3 g | 77.3 g | -74% |
| Total lipid (fat) | 13.1 g | 8.06 g | +63% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.28 g | 0.829 g | +175% |
| Fatty acids, total monounsaturated | 5.01 g | 1.23 g | +308% |
| Cholesterol | 62.1 mg | 227 mg | -73% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Vitamin B-12 — Cobalamin | 5.70 ug | 22.4 ug | -75% |
| Vitamin A, RAE | — | 64.0 ug | |
| Carotene, beta | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 2.41 mg | |
| Vitamin D (D2 + D3) | — | 15.7 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.50 ug | |
| Minerals | |||
| Calcium, Ca | 9.42 mg | 85.0 mg | -89% |
| Iron, Fe | 0.259 mg | 2.96 mg | -91% |
| Magnesium, Mg | 25.4 mg | 84.0 mg | -70% |
| Phosphorus, P | 230 mg | 976 mg | -76% |
| Potassium, K | 378 mg | 1720 mg | -78% |
| Sodium, Na | 49.5 mg | 2850 mg | -98% |
| Zinc, Zn | 0.339 mg | 1.79 mg | -81% |
| Copper, Cu | 0.025 mg | 0.217 mg | -89% |
| Manganese, Mn | 0 mg | 0.079 mg | -100% |
| Selenium, Se | 22.8 ug | 105 ug | -78% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 197 kcal | — | |
| Energy (Atwater Specific Factors) | 203 kcal | — | |
| Energy | — | 1597 kj | |
| Nitrogen | 3.25 g | — | |
| Ash | 1.22 g | 10.6 g | -88% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Iodine, I | 3.24 ug | — | |
| Betaine | 3.00 mg | 38.0 mg | -92% |
| Retinol | 2.15 ug | 64.0 ug | -97% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 213 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.050 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 628 IU | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 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) | 0.006 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.242 g | 0.091 g | +166% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.014 g | |
| SFA 16:0 (Palmitic acid) | 1.43 g | 0.547 g | +161% |
| SFA 17:0 (Margaric acid) | — | 0.016 g | |
| SFA 18:0 (Stearic acid) | 0.465 g | 0.154 g | +202% |
| SFA 20:0 (Arachidic acid) | — | 0.007 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.007 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.159 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.858 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.08 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.204 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 4.06 g | 1.74 g | +134% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.060 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.15 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.037 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.541 g | 0.037 g | +1362% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.029 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.012 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.047 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.318 g | 0.266 g | +20% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.166 g | 0.208 g | -20% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.585 g | 1.08 g | -46% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 43.0 mg | 190 mg | -77% |
| Choline from phosphatidylcholine | 22.0 mg | 46.0 mg | -52% |
| Choline from phosphocholine | 1.00 mg | 4.10 mg | -76% |
| Choline from sphingomyelin | 3.00 mg | 4.20 mg | -29% |
| Free Choline | 9.90 mg | 15.0 mg | -34% |
| Total Choline | 79.0 mg | 260 mg | -70% |
| Iodine | |||
| Iodine mcg/100gB | 3.20 mcg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.