Salmon 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)
Salmon 345
Steelhead trout 382
Protein (g)
Salmon 60.6
Steelhead trout 77.3
Carbs (g)
Salmon 0
Steelhead trout 0
Fat (g)
Salmon 11.4
Steelhead trout 8.06
Fiber (g)
Salmon 0
Steelhead trout 0
Quick answers
Which has more protein?
Steelhead trout, dried, flesh (Shoshone Bannock) — 77.3g vs 60.6g per 100g.
Which has fewer calories?
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) — 345 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 | Salmon | Steelhead trout | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 345 kcal | 382 kcal | -10% |
| Macronutrients | |||
| Water | 23.9 g | 6.49 g | +269% |
| Protein | 60.6 g | 77.3 g | -22% |
| Total lipid (fat) | 11.4 g | 8.06 g | +42% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.59 g | 0.829 g | +213% |
| Fatty acids, total monounsaturated | 4.03 g | 1.23 g | +228% |
| Cholesterol | 155 mg | 227 mg | -32% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.494 mg | — | |
| Riboflavin (Vitamin B2) | 0.543 mg | — | |
| Niacin (Vitamin B3) | 22.8 mg | — | |
| Pantothenic acid (Vitamin B5) | 2.74 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.816 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 224 mg | — | |
| Vitamin B-12 — Cobalamin | 18.1 ug | 22.4 ug | -19% |
| Vitamin A, RAE | 31.0 ug | 64.0 ug | -52% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.20 mg | 2.41 mg | -50% |
| Vitamin D (D2 + D3) | — | 15.7 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.900 ug | 1.50 ug | -40% |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 85.0 mg | -32% |
| Iron, Fe | 1.06 mg | 2.96 mg | -64% |
| Magnesium, Mg | 58.0 mg | 84.0 mg | -31% |
| Phosphorus, P | 650 mg | 976 mg | -33% |
| Potassium, K | 960 mg | 1720 mg | -44% |
| Sodium, Na | 51.0 mg | 2850 mg | -98% |
| Zinc, Zn | 1.14 mg | 1.79 mg | -36% |
| Copper, Cu | 0.148 mg | 0.217 mg | -32% |
| Manganese, Mn | 0.051 mg | 0.079 mg | -35% |
| Selenium, Se | 76.0 ug | 105 ug | -28% |
| Other Nutrients | |||
| Energy | 1445 kj | 1597 kj | -10% |
| Ash | 6.19 g | 10.6 g | -41% |
| 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) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Betaine | 6.80 mg | 38.0 mg | -82% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 31.0 ug | 64.0 ug | -52% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 103 IU | 213 IU | -52% |
| 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) | 0.030 mg | 0.050 mg | -40% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 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 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) | 0.004 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.375 g | 0.091 g | +312% |
| SFA 15:0 (Pentadecanoic acid) | 0.050 g | 0.014 g | +257% |
| SFA 16:0 (Palmitic acid) | 1.76 g | 0.547 g | +222% |
| SFA 17:0 (Margaric acid) | 0.070 g | 0.016 g | +337% |
| SFA 18:0 (Stearic acid) | 0.330 g | 0.154 g | +114% |
| 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 g | 0.007 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.370 g | 0.159 g | +133% |
| MUFA 17:1 (Heptadecenoic acid) | 0.045 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.17 g | 0.858 g | +153% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.860 g | 0.204 g | +322% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.540 g | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.035 g | — | |
| Fatty acids, total polyunsaturated | 3.47 g | 1.74 g | +99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.185 g | 0.060 g | +208% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.130 g | 0.037 g | +251% |
| 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) | 0.145 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.030 g | 0.029 g | +3% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.030 g | 0.012 g | +150% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.185 g | 0.047 g | +294% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.905 g | 0.266 g | +240% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.025 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.310 g | 0.208 g | +49% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.52 g | 1.08 g | +41% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 130 mg | 190 mg | -32% |
| Choline from phosphatidylcholine | 35.0 mg | 46.0 mg | -24% |
| Choline from phosphocholine | 1.80 mg | 4.10 mg | -56% |
| Choline from sphingomyelin | 11.0 mg | 4.20 mg | +162% |
| Free Choline | 46.0 mg | 15.0 mg | +207% |
| Total Choline | 220 mg | 260 mg | -15% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) nutrition facts Steelhead trout, dried, flesh (Shoshone Bannock) nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na -98% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Iron, Fe -64% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Vitamin A, RAE -52% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native) Vitamin E (alpha-tocopherol) -50% in Salmon, red (sockeye), filets with skin, smoked (Alaska Native)
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