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 206
Steelhead trout 382
Protein (g)
Fish 22.1
Steelhead trout 77.3
Carbs (g)
Fish 0
Steelhead trout 0
Fat (g)
Fish 12.4
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 22.1g per 100g.
Which has fewer calories?
Fish, salmon, Atlantic, farmed, cooked, dry heat — 206 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 | 206 kcal | 382 kcal | -46% |
| Macronutrients | |||
| Water | 64.8 g | 6.49 g | +898% |
| Protein | 22.1 g | 77.3 g | -71% |
| Total lipid (fat) | 12.4 g | 8.06 g | +53% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.40 g | 0.829 g | +189% |
| Fatty acids, total monounsaturated | 4.18 g | 1.23 g | +240% |
| Cholesterol | 63.0 mg | 227 mg | -72% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.340 mg | — | |
| Riboflavin (Vitamin B2) | 0.135 mg | — | |
| Niacin (Vitamin B3) | 8.05 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.48 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.647 mg | — | |
| Biotin (Vitamin B7) | 34.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 90.5 mg | — | |
| Vitamin B-12 — Cobalamin | 2.80 ug | 22.4 ug | -88% |
| Vitamin A, RAE | 69.0 ug | 64.0 ug | +8% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.14 mg | 2.41 mg | -53% |
| Vitamin D (D2 + D3) | 13.1 ug | 15.7 ug | -17% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.50 ug | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 85.0 mg | -82% |
| Iron, Fe | 0.340 mg | 2.96 mg | -89% |
| Magnesium, Mg | 30.0 mg | 84.0 mg | -64% |
| Phosphorus, P | 252 mg | 976 mg | -74% |
| Potassium, K | 384 mg | 1720 mg | -78% |
| Sodium, Na | 61.0 mg | 2850 mg | -98% |
| Zinc, Zn | 0.430 mg | 1.79 mg | -76% |
| Copper, Cu | 0.049 mg | 0.217 mg | -77% |
| Manganese, Mn | 0.016 mg | 0.079 mg | -80% |
| Selenium, Se | 41.4 ug | 105 ug | -61% |
| Other Nutrients | |||
| Energy | 861 kj | 1597 kj | -46% |
| Ash | 1.15 g | 10.6 g | -89% |
| 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 | |
| Folic acid (Vitamin B9 — synthetic) | 34.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 34.0 ug | — | |
| Betaine | 1.80 mg | 38.0 mg | -95% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 69.0 ug | 64.0 ug | +8% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 230 IU | 213 IU | +8% |
| 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 | |
| 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) | 526 IU | 628 IU | -16% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 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) | 0.005 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.013 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.571 g | 0.091 g | +527% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.014 g | |
| SFA 16:0 (Palmitic acid) | 1.49 g | 0.547 g | +173% |
| SFA 17:0 (Margaric acid) | — | 0.016 g | |
| SFA 18:0 (Stearic acid) | 0.315 g | 0.154 g | +105% |
| 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) | 0.767 g | 0.159 g | +382% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.05 g | 0.858 g | +138% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.37 g | 0.204 g | +571% |
| 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 | 4.55 g | 1.74 g | +162% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.666 g | 0.060 g | +1010% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.113 g | 0.037 g | +205% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.037 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.184 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) | 1.27 g | 0.047 g | +2609% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.690 g | 0.266 g | +159% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.170 g | 0.208 g | -18% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.46 g | 1.08 g | +35% |
| Tryptophan (EAA) | 0.248 g | — | |
| Threonine (EAA) | 0.969 g | — | |
| Isoleucine (EAA, BCAA) | 1.02 g | — | |
| Leucine (EAA, BCAA) | 1.80 g | — | |
| Lysine (EAA) | 2.03 g | — | |
| Methionine (EAA) | 0.654 g | — | |
| Cystine (conditionally essential) | 0.237 g | — | |
| Phenylalanine (EAA) | 0.863 g | — | |
| Tyrosine (conditionally essential) | 0.746 g | — | |
| Valine (EAA, BCAA) | 1.14 g | — | |
| Arginine (conditionally essential) | 1.32 g | — | |
| Histidine (EAA) | 0.651 g | — | |
| Alanine | 1.34 g | — | |
| Aspartic acid | 2.26 g | — | |
| Glutamic acid | 3.30 g | — | |
| Glycine (conditionally essential) | 1.06 g | — | |
| Proline (conditionally essential) | 0.781 g | — | |
| Serine | 0.902 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 41.0 mg | 190 mg | -78% |
| Choline from phosphatidylcholine | 37.0 mg | 46.0 mg | -20% |
| Choline from phosphocholine | 1.20 mg | 4.10 mg | -71% |
| Choline from sphingomyelin | 3.40 mg | 4.20 mg | -19% |
| Free Choline | 7.80 mg | 15.0 mg | -48% |
| Total Choline | 91.0 mg | 260 mg | -65% |
| Iodine | |||
| Iodine mcg/100gB | 12.8 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, salmon, Atlantic, farmed, cooked, dry heat nutrition facts Steelhead trout, dried, flesh (Shoshone Bannock) nutrition facts Compare other foods →
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