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 138
Steelhead trout 382
Protein (g)
Fish 23.1
Steelhead trout 77.3
Carbs (g)
Fish 0
Steelhead trout 0
Fat (g)
Fish 5.02
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 23.1g per 100g.
Which has fewer calories?
Fish, salmon, pink, canned, drained solids — 138 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 | 138 kcal | 382 kcal | -64% |
| Macronutrients | |||
| Water | 70.7 g | 6.49 g | +990% |
| Protein | 23.1 g | 77.3 g | -70% |
| Total lipid (fat) | 5.02 g | 8.06 g | -38% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.895 g | 0.829 g | +8% |
| Fatty acids, total monounsaturated | 1.21 g | 1.23 g | -1% |
| Fatty acids, total trans | 0.027 g | — | |
| Cholesterol | 83.0 mg | 227 mg | -63% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.027 mg | — | |
| Riboflavin (Vitamin B2) | 0.202 mg | — | |
| Niacin (Vitamin B3) | 7.41 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.563 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.105 mg | — | |
| Biotin (Vitamin B7) | 4.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 87.8 mg | — | |
| Vitamin B-12 — Cobalamin | 4.95 ug | 22.4 ug | -78% |
| Vitamin A, RAE | 20.0 ug | 64.0 ug | -69% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.28 mg | 2.41 mg | -47% |
| Vitamin D (D2 + D3) | 14.5 ug | 15.7 ug | -8% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.500 ug | 1.50 ug | -67% |
| Minerals | |||
| Calcium, Ca | 283 mg | 85.0 mg | +233% |
| Iron, Fe | 0.770 mg | 2.96 mg | -74% |
| Magnesium, Mg | 32.0 mg | 84.0 mg | -62% |
| Phosphorus, P | 379 mg | 976 mg | -61% |
| Potassium, K | 333 mg | 1720 mg | -81% |
| Sodium, Na | 381 mg | 2850 mg | -87% |
| Zinc, Zn | 0.960 mg | 1.79 mg | -46% |
| Copper, Cu | 0.082 mg | 0.217 mg | -62% |
| Manganese, Mn | 0.031 mg | 0.079 mg | -61% |
| Selenium, Se | 39.5 ug | 105 ug | -62% |
| Other Nutrients | |||
| Energy | 576 kj | 1597 kj | -64% |
| Ash | 2.50 g | 10.6 g | -76% |
| 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) | 4.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | — | |
| Betaine | 9.00 mg | 38.0 mg | -76% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 20.0 ug | 64.0 ug | -69% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 65.0 IU | 213 IU | -69% |
| 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) | 0.120 mg | 0.050 mg | +140% |
| 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) | 580 IU | 628 IU | -8% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 14.5 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.004 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.008 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.170 g | 0.091 g | +87% |
| SFA 15:0 (Pentadecanoic acid) | 0.024 g | 0.014 g | +71% |
| SFA 16:0 (Palmitic acid) | 0.550 g | 0.547 g | +1% |
| SFA 17:0 (Margaric acid) | 0.016 g | 0.016 g | = |
| SFA 18:0 (Stearic acid) | 0.108 g | 0.154 g | -30% |
| SFA 20:0 (Arachidic acid) | 0.007 g | 0.007 g | = |
| SFA 22:0 (Behenic acid) | 0.003 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | 0.007 g | -71% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.144 g | 0.159 g | -9% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.136 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.011 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.564 g | 0.858 g | -34% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.556 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.423 g | 0.204 g | +107% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.055 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.054 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.012 g | — | |
| Fatty acids, total polyunsaturated | 1.51 g | 1.74 g | -13% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.092 g | 0.060 g | +53% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.077 g | — | |
| PUFA 18:2 CLAs | 0.005 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.052 g | 0.037 g | +41% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.048 g | 0.037 g | +30% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.140 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.015 g | 0.029 g | -48% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.013 g | 0.012 g | +8% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.007 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.023 g | 0.047 g | -51% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.334 g | 0.266 g | +26% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.089 g | 0.208 g | -57% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.743 g | 1.08 g | -31% |
| Fatty acids, total trans-monoenoic | 0.017 g | — | |
| TFA 16:1 t | 0.007 g | — | |
| TFA 18:1 t | 0.009 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.009 g | — | |
| Fatty acids, total trans-polyenoic | 0.009 g | — | |
| Tryptophan (EAA) | 0.249 g | — | |
| Threonine (EAA) | 1.20 g | — | |
| Isoleucine (EAA, BCAA) | 1.07 g | — | |
| Leucine (EAA, BCAA) | 1.76 g | — | |
| Lysine (EAA) | 1.98 g | — | |
| Methionine (EAA) | 0.649 g | — | |
| Cystine (conditionally essential) | 0.179 g | — | |
| Phenylalanine (EAA) | 0.951 g | — | |
| Tyrosine (conditionally essential) | 0.835 g | — | |
| Valine (EAA, BCAA) | 1.24 g | — | |
| Arginine (conditionally essential) | 1.45 g | — | |
| Histidine (EAA) | 0.611 g | — | |
| Alanine | 1.47 g | — | |
| Aspartic acid | 2.90 g | — | |
| Glutamic acid | 3.27 g | — | |
| Glycine (conditionally essential) | 1.42 g | — | |
| Proline (conditionally essential) | 0.976 g | — | |
| Serine | 1.02 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 28.0 mg | 190 mg | -85% |
| Choline from phosphatidylcholine | 52.0 mg | 46.0 mg | +13% |
| Choline from phosphocholine | 0.600 mg | 4.10 mg | -85% |
| Choline from sphingomyelin | 2.50 mg | 4.20 mg | -40% |
| Free Choline | 4.30 mg | 15.0 mg | -71% |
| Total Choline | 88.0 mg | 260 mg | -66% |
| Iodine | |||
| Iodine mcg/100gB | 14.0 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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