Wild Salmon
4 oz fillet (113g)
Rainbow Trout
3 oz fillet (85g)
Wild Salmon vs Rainbow Trout
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Wild Salmon wins
Ties
Rainbow Trout wins
Wild Salmon leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Wild Salmon
Nutrient
Rainbow Trout
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Phosphorus
Copper
Vitamin C
Vitamin B12
Folate
Vitamin A
Omega-3
Practicality & Cost
Practicality Ratings
Diet tags: Wild Salmon (pescatarian) •Rainbow Trout (pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Rainbow Trout is $1.00/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Fatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Folate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Selenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Selenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Phosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
B6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Leucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.