Which has more protein, Fish, salmon, king (chinook), raw (Alaska Native) or Steelhead trout, dried, flesh (Shoshone Bannock)?

Steelhead trout, dried, flesh (Shoshone Bannock) has more protein at 77.3g per 100g, compared to 20.3g for Fish, salmon, king (chinook), raw (Alaska Native).

Which has more calories, Fish, salmon, king (chinook), raw (Alaska Native) or Steelhead trout, dried, flesh (Shoshone Bannock)?

Steelhead trout, dried, flesh (Shoshone Bannock) has more calories at 382 kcal per 100g, compared to 187 kcal for Fish, salmon, king (chinook), raw (Alaska Native).

Is Fish, salmon, king (chinook), raw (Alaska Native) healthier than Steelhead trout, dried, flesh (Shoshone Bannock)?

Based on vitamin and mineral density, Steelhead trout, dried, flesh (Shoshone Bannock) scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

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 187

Steelhead trout 382

Protein (g)

Fish 20.3

Steelhead trout 77.3

Carbs (g)

Fish 0

Steelhead trout 0

Fat (g)

Fish 11.7

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 20.3g per 100g.

Which has fewer calories?

Fish, salmon, king (chinook), raw (Alaska Native) — 187 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	187 kcal	382 kcal	-51%
Macronutrients
Water	66.0 g	6.49 g	+916%
Protein	20.3 g	77.3 g	-74%
Total lipid (fat)	11.7 g	8.06 g	+46%
Carbohydrate, by difference	0 g	0 g	=
Fiber, total dietary	0 g	0 g	=
Fats & Fatty Acids
Fatty acids, total saturated	1.87 g	0.829 g	+126%
Fatty acids, total monounsaturated	4.09 g	1.23 g	+233%
Cholesterol	61.0 mg	227 mg	-73%
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.161 mg	—
Riboflavin (Vitamin B2)	0.169 mg	—
Niacin (Vitamin B3)	8.41 mg	—
Pantothenic acid (Vitamin B5)	0.987 mg	—
Vitamin B-6 — Pyridoxine	0.271 mg	—
Biotin (Vitamin B7)	15.0 ug	—
Vitamin B-12 — Cobalamin	7.38 ug	22.4 ug	-67%
Vitamin A, RAE	136 ug	64.0 ug	+113%
Carotene, beta	0 ug	0 ug	=
Carotene, alpha	0 ug	—
Vitamin E (alpha-tocopherol)	1.49 mg	2.41 mg	-38%
Vitamin D (D2 + D3)	—	15.7 ug
Vitamin K2 — Menaquinone-4 (MK-4)	—	1.50 ug
Minerals
Calcium, Ca	42.0 mg	85.0 mg	-51%
Iron, Fe	0.790 mg	2.96 mg	-73%
Magnesium, Mg	24.0 mg	84.0 mg	-71%
Phosphorus, P	208 mg	976 mg	-79%
Potassium, K	370 mg	1720 mg	-78%
Sodium, Na	48.0 mg	2850 mg	-98%
Zinc, Zn	0.520 mg	1.79 mg	-71%
Copper, Cu	—	0.217 mg
Manganese, Mn	—	0.079 mg
Selenium, Se	31.0 ug	105 ug	-70%
Other Nutrients
Energy	781 kj	1597 kj	-51%
Ash	1.25 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	—
Betaine	5.20 mg	38.0 mg	-86%
Vitamin B-12, added	0 ug	—
Retinol	136 ug	64.0 ug	+113%
Beta-carotene (Provitamin A)	0 ug	0 ug	=
Vitamin A, IU	453 IU	213 IU	+113%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	0 ug	0 ug	=
Vitamin E, added	0 mg	—
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.010 mg	0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.030 mg	0.050 mg	-40%
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)	—	628 IU
Vitamin K1 — Phylloquinone	0.300 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)	0.300 g	0.091 g	+230%
SFA 15:0 (Pentadecanoic acid)	0.020 g	0.014 g	+43%
SFA 16:0 (Palmitic acid)	1.23 g	0.547 g	+125%
SFA 17:0 (Margaric acid)	0.020 g	0.016 g	+25%
SFA 18:0 (Stearic acid)	0.290 g	0.154 g	+88%
SFA 20:0 (Arachidic acid)	0.010 g	0.007 g	+43%
SFA 22:0 (Behenic acid)	0 g	0 g	=
SFA 24:0 (Lignoceric acid)	0 g	0 g	=
MUFA 14:1 (Myristoleic acid)	0.010 g	0.007 g	+43%
MUFA 15:1 (Pentadecenoic acid)	0 g	0 g	=
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.550 g	0.159 g	+246%
MUFA 17:1 (Heptadecenoic acid)	0.020 g	0 g
MUFA 18:1 (Omega-9, Oleic acid family)	2.10 g	0.858 g	+145%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.760 g	0.204 g	+273%
MUFA 22:1 (Omega-9, Erucic acid family)	0.580 g	0 g
MUFA 22:1 c (Omega-9, Erucic acid — cis)	—	0 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis)	0.070 g	—
Fatty acids, total polyunsaturated	1.60 g	1.74 g	-8%
PUFA 18:2 (Omega-6, Linoleic acid)	0.090 g	0.060 g	+50%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.070 g	0.037 g	+89%
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)	0.050 g	—
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0.020 g	0.029 g	-31%
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0 g	0.012 g	-100%
PUFA 20:4 (Omega-6, Arachidonic acid family)	0.080 g	0.047 g	+70%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0.440 g	0.266 g	+65%
PUFA 21:5 (Omega-3, Heneicosapentaenoic acid)	0.020 g	—
PUFA 22:4 (Omega-6, Adrenic acid)	0 g	—
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0.120 g	0.208 g	-42%
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0.710 g	1.08 g	-34%
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=
Choline
Choline from glycerophoshocholine	50.0 mg	190 mg	-74%
Choline from phosphatidylcholine	23.0 mg	46.0 mg	-50%
Choline from phosphocholine	1.40 mg	4.10 mg	-66%
Choline from sphingomyelin	1.80 mg	4.20 mg	-57%
Free Choline	20.0 mg	15.0 mg	+33%
Total Choline	96.0 mg	260 mg	-63%

* 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, king (chinook), raw (Alaska Native) nutrition facts Steelhead trout, dried, flesh (Shoshone Bannock) nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin A, RAE +113% in Fish, salmon, king (chinook), raw (Alaska Native) Sodium, Na -98% in Fish, salmon, king (chinook), raw (Alaska Native) Phosphorus, P -79% in Fish, salmon, king (chinook), raw (Alaska Native) Potassium, K -78% in Fish, salmon, king (chinook), raw (Alaska Native)

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