Food vs food · USDA FNDDS 2021–2023
Salmon vs trout
Comparing usual servings (salmon: 1 small/regular fillet, 140 g; trout: 1 small/regular fillet, 90 g), USDA’s figures are higher for salmon in 52 of the 65 nutrients it reports, and for trout in 1. The widest gaps against the Daily Value: more niacin (14.8 mg vs 6.22 mg), vitamin B12 and vitamin B6 in salmon. Energy: 384 kcal for salmon, 194 kcal for trout. Per 100 g, the figures are higher for salmon in 34 and for trout in 10.
Every nutrient, side by side
Fish, salmon, baked or broiled
Serving size 1 small/regular fillet · 140 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 384 kcal (more) | |
| Protein | 35.6 g (more) | |
| Carbohydrates | 0.01 g (more) | |
| Fat | 25.8 g (more) | |
| Alcohol | 0 g | |
| Water | 76.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 5.99 g (more) | 30% |
| Monounsaturated fat | 7.76 g (more) | |
| Polyunsaturated fat | 7.24 g (more) | |
| Cholesterol | 96.6 mg (more) | 32% |
| SFA 4:0 (butyric) | 0.04 g (more) | |
| SFA 6:0 (caproic) | 0.03 g (more) | |
| SFA 8:0 (caprylic) | 0.02 g (more) | |
| SFA 10:0 (capric) | 0.04 g (more) | |
| SFA 12:0 (lauric) | 0.05 g (more) | |
| SFA 14:0 (myristic) | 0.97 g (more) | |
| SFA 16:0 (palmitic) | 3.56 g (more) | |
| SFA 18:0 (stearic) | 1.03 g (more) | |
| MUFA 16:1 (palmitoleic) | 1.15 g (more) | |
| MUFA 18:1 (oleic) | 5.98 g (more) | |
| MUFA 20:1 (gadoleic) | 0.57 g (more) | |
| MUFA 22:1 (erucic) | 0.02 g | |
| PUFA 18:2 (linoleic) | 2.83 g (more) | |
| PUFA 18:3 (linolenic) | 0.44 g (more) | |
| PUFA 18:4 (stearidonic) | 0.19 g (more) | |
| PUFA 20:4 (arachidonic) | 0.13 g (more) | |
| PUFA 20:5 n-3 (EPA) | 1.2 g (more) | |
| PUFA 22:5 n-3 (DPA) | 0.53 g (more) | |
| PUFA 22:6 n-3 (DHA) | 1.58 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0.01 g (more) | |
| Vitamins | ||
| Vitamin A | 105 µg (more) | 12% |
| Retinol | 105 µg (more) | |
| Beta-carotene | 12.6 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 4.06 mg (more) | 5% |
| Vitamin D | 19.2 µg (more) | 96% |
| Vitamin E | 5.75 mg (more) | 38% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 6.02 µg (more) | 5% |
| Thiamin (B1) | 0.26 mg (more) | 22% |
| Riboflavin (B2) | 0.24 mg (more) | 18% |
| Niacin (B3) | 14.8 mg (more) | 93% |
| Vitamin B6 | 1.03 mg (more) | 60% |
| Folate | 32.2 µg (more) | |
| Folate, DFE | 32.2 µg (more) | 8% |
| Folate, food | 32.2 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 5.42 µg (more) | 226% |
| Vitamin B12, added | 0 µg | |
| Choline | 144 mg (more) | 26% |
| Minerals | ||
| Calcium | 15.4 mg | 1% |
| Iron | 0.62 mg (more) | 3% |
| Magnesium | 47.6 mg (more) | 11% |
| Phosphorus | 427 mg (more) | 34% |
| Potassium | 633 mg (more) | 13% |
| Sodium | 412 mg (more) | 18% |
| Zinc | 0.64 mg (more) | 6% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 44.9 µg (more) | 82% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Fish, trout, baked or broiled
Serving size 1 small/regular fillet · 90 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 194 kcal | |
| Protein | 22.3 g | |
| Carbohydrates | <0.01 g | |
| Fat | 11 g | |
| Alcohol | 0 g | |
| Water | 56.2 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.61 g | 13% |
| Monounsaturated fat | 3.66 g | |
| Polyunsaturated fat | 2.85 g | |
| Cholesterol | 69.3 mg | 23% |
| SFA 4:0 (butyric) | 0.03 g | |
| SFA 6:0 (caproic) | 0.02 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.03 g | |
| SFA 12:0 (lauric) | 0.04 g | |
| SFA 14:0 (myristic) | 0.31 g | |
| SFA 16:0 (palmitic) | 1.62 g | |
| SFA 18:0 (stearic) | 0.47 g | |
| MUFA 16:1 (palmitoleic) | 0.4 g | |
| MUFA 18:1 (oleic) | 2.93 g | |
| MUFA 20:1 (gadoleic) | 0.27 g | |
| MUFA 22:1 (erucic) | 0.02 g | |
| PUFA 18:2 (linoleic) | 1.59 g | |
| PUFA 18:3 (linolenic) | 0.21 g | |
| PUFA 18:4 (stearidonic) | <0.01 g | |
| PUFA 20:4 (arachidonic) | 0.05 g | |
| PUFA 20:5 n-3 (EPA) | 0.24 g | |
| PUFA 22:5 n-3 (DPA) | 0.1 g | |
| PUFA 22:6 n-3 (DHA) | 0.58 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | <0.01 g | |
| Vitamins | ||
| Vitamin A | 98.1 µg | 11% |
| Retinol | 97.2 µg | |
| Beta-carotene | 8.1 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 2.61 mg | 3% |
| Vitamin D | 17.8 µg | 89% |
| Vitamin E | 3.22 mg | 21% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.51 µg | 3% |
| Thiamin (B1) | 0.11 mg | 10% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin (B3) | 6.22 mg | 39% |
| Vitamin B6 | 0.37 mg | 22% |
| Folate | 10.8 µg | |
| Folate, DFE | 10.8 µg | 3% |
| Folate, food | 10.8 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 4.33 µg | 180% |
| Vitamin B12, added | 0 µg | |
| Choline | 73 mg | 13% |
| Minerals | ||
| Calcium | 28.8 mg (more) | 2% |
| Iron | 0.35 mg | 2% |
| Magnesium | 27.9 mg | 7% |
| Phosphorus | 253 mg | 20% |
| Potassium | 422 mg | 9% |
| Sodium | 251 mg | 11% |
| Zinc | 0.5 mg | 5% |
| Copper | 0.05 mg | 6% |
| Selenium | 26.4 µg | 48% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Fish, salmon, baked or broiled
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 274 kcal (more) | |
| Protein | 25.4 g (more) | |
| Carbohydrates | <0.01 g | |
| Fat | 18.4 g (more) | |
| Alcohol | 0 g | |
| Water | 54.6 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.28 g (more) | 21% |
| Monounsaturated fat | 5.54 g (more) | |
| Polyunsaturated fat | 5.17 g (more) | |
| Cholesterol | 69 mg | 23% |
| SFA 4:0 (butyric) | 0.03 g | |
| SFA 6:0 (caproic) | 0.02 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.03 g | |
| SFA 12:0 (lauric) | 0.04 g | |
| SFA 14:0 (myristic) | 0.69 g (more) | |
| SFA 16:0 (palmitic) | 2.54 g (more) | |
| SFA 18:0 (stearic) | 0.74 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.82 g (more) | |
| MUFA 18:1 (oleic) | 4.27 g (more) | |
| MUFA 20:1 (gadoleic) | 0.41 g (more) | |
| MUFA 22:1 (erucic) | 0.01 g | |
| PUFA 18:2 (linoleic) | 2.02 g (more) | |
| PUFA 18:3 (linolenic) | 0.31 g (more) | |
| PUFA 18:4 (stearidonic) | 0.14 g (more) | |
| PUFA 20:4 (arachidonic) | 0.09 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0.86 g (more) | |
| PUFA 22:5 n-3 (DPA) | 0.38 g (more) | |
| PUFA 22:6 n-3 (DHA) | 1.13 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | <0.01 g | |
| Vitamins | ||
| Vitamin A | 75 µg | 8% |
| Retinol | 75 µg | |
| Beta-carotene | 9 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 2.9 mg | 3% |
| Vitamin D | 13.7 µg | 68% |
| Vitamin E | 4.11 mg (more) | 27% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 4.3 µg (more) | 4% |
| Thiamin (B1) | 0.19 mg (more) | 15% |
| Riboflavin (B2) | 0.17 mg (more) | 13% |
| Niacin (B3) | 10.6 mg (more) | 66% |
| Vitamin B6 | 0.73 mg (more) | 43% |
| Folate | 23 µg (more) | |
| Folate, DFE | 23 µg (more) | 6% |
| Folate, food | 23 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 3.87 µg | 161% |
| Vitamin B12, added | 0 µg | |
| Choline | 103 mg (more) | 19% |
| Minerals | ||
| Calcium | 11 mg | 1% |
| Iron | 0.44 mg (more) | 2% |
| Magnesium | 34 mg (more) | 8% |
| Phosphorus | 305 mg (more) | 24% |
| Potassium | 452 mg | 10% |
| Sodium | 294 mg (more) | 13% |
| Zinc | 0.46 mg | 4% |
| Copper | 0.06 mg | 7% |
| Selenium | 32.1 µg (more) | 58% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Fish, trout, baked or broiled
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 216 kcal | |
| Protein | 24.8 g | |
| Carbohydrates | <0.01 g | |
| Fat | 12.2 g | |
| Alcohol | 0 g | |
| Water | 62.4 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 2.9 g | 15% |
| Monounsaturated fat | 4.07 g | |
| Polyunsaturated fat | 3.17 g | |
| Cholesterol | 77 mg (more) | 26% |
| SFA 4:0 (butyric) | 0.03 g | |
| SFA 6:0 (caproic) | 0.02 g | |
| SFA 8:0 (caprylic) | 0.01 g | |
| SFA 10:0 (capric) | 0.03 g | |
| SFA 12:0 (lauric) | 0.04 g | |
| SFA 14:0 (myristic) | 0.34 g | |
| SFA 16:0 (palmitic) | 1.8 g | |
| SFA 18:0 (stearic) | 0.53 g | |
| MUFA 16:1 (palmitoleic) | 0.45 g | |
| MUFA 18:1 (oleic) | 3.26 g | |
| MUFA 20:1 (gadoleic) | 0.3 g | |
| MUFA 22:1 (erucic) | 0.02 g (more) | |
| PUFA 18:2 (linoleic) | 1.77 g | |
| PUFA 18:3 (linolenic) | 0.23 g | |
| PUFA 18:4 (stearidonic) | <0.01 g | |
| PUFA 20:4 (arachidonic) | 0.05 g | |
| PUFA 20:5 n-3 (EPA) | 0.27 g | |
| PUFA 22:5 n-3 (DPA) | 0.11 g | |
| PUFA 22:6 n-3 (DHA) | 0.64 g | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | <0.01 g | |
| Vitamins | ||
| Vitamin A | 109 µg (more) | 12% |
| Retinol | 108 µg (more) | |
| Beta-carotene | 9 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 2.9 mg | 3% |
| Vitamin D | 19.8 µg (more) | 99% |
| Vitamin E | 3.58 mg | 24% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 3.9 µg | 3% |
| Thiamin (B1) | 0.13 mg | 11% |
| Riboflavin (B2) | 0.11 mg | 8% |
| Niacin (B3) | 6.91 mg | 43% |
| Vitamin B6 | 0.41 mg | 24% |
| Folate | 12 µg | |
| Folate, DFE | 12 µg | 3% |
| Folate, food | 12 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 4.81 µg (more) | 200% |
| Vitamin B12, added | 0 µg | |
| Choline | 81.1 mg | 15% |
| Minerals | ||
| Calcium | 32 mg (more) | 2% |
| Iron | 0.39 mg | 2% |
| Magnesium | 31 mg | 7% |
| Phosphorus | 281 mg | 22% |
| Potassium | 469 mg (more) | 10% |
| Sodium | 279 mg | 12% |
| Zinc | 0.56 mg (more) | 5% |
| Copper | 0.06 mg | 6% |
| Selenium | 29.3 µg | 53% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Salmon is FNDDS’s “Fish, salmon, baked or broiled” and trout is “Fish, trout, baked or broiled”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
Every one of these nutrients, in your log
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.