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Beef vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Beef and Rainbow trout different?

  • Beef is richer in Zinc, Iron, and Vitamin B2, while Rainbow trout is higher in Vitamin D, Vitamin B12, Vitamin B5, Vitamin E , and Vitamin A RAE.
  • Rainbow trout covers your daily need of Vitamin D 105% more than Beef.
  • Beef contains 14 times more Zinc than Rainbow trout. Beef contains 6.31mg of Zinc, while Rainbow trout contains 0.45mg.
  • Rainbow trout is lower in Saturated Fat.

Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Beef vs Rainbow trout infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +738.7%
Contains more Zinc +1302.2%
Contains more Copper +84.8%
Contains more Calcium +38.9%
Contains more Magnesium +19%
Contains more Phosphorus +14.1%
Contains more Potassium +18.6%
Contains less Sodium -29.2%
Equal in Manganese - 0.011
Equal in Selenium - 23.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +738.7%
Contains more Zinc +1302.2%
Contains more Copper +84.8%
Contains more Calcium +38.9%
Contains more Magnesium +19%
Contains more Phosphorus +14.1%
Contains more Potassium +18.6%
Contains less Sodium -29.2%
Equal in Manganese - 0.011
Equal in Selenium - 23.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Beef
3
:
Contains more Vitamin B2 +95.6%
Contains more Vitamin B6 +12.4%
Contains more Vitamin K +1100%
Contains more Vitamin A +3011.1%
Contains more Vitamin E +1850%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160.9%
Contains more Vitamin B5 +153.3%
Contains more Folate +22.2%
Contains more Vitamin B12 +62.9%
Equal in Vitamin B3 - 5.567
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B2 +95.6%
Contains more Vitamin B6 +12.4%
Contains more Vitamin K +1100%
Contains more Vitamin A +3011.1%
Contains more Vitamin E +1850%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +160.9%
Contains more Vitamin B5 +153.3%
Contains more Folate +22.2%
Contains more Vitamin B12 +62.9%
Equal in Vitamin B3 - 5.567

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30%
Contains more Fats +149.4%
Contains more Other +750%
Contains more Water +27.3%
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +30%
Contains more Fats +149.4%
Contains more Other +750%
Contains more Water +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +236.9%
Contains less Saturated Fat -76.5%
Contains more Polyunsaturated fat +211.4%
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +236.9%
Contains less Saturated Fat -76.5%
Contains more Polyunsaturated fat +211.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Rainbow trout
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Beef Rainbow trout Opinion
Protein 25.93g 19.94g Beef
Fats 15.41g 6.18g Beef
Calories 250kcal 141kcal Beef
Calcium 18mg 25mg Rainbow trout
Iron 2.6mg 0.31mg Beef
Magnesium 21mg 25mg Rainbow trout
Phosphorus 198mg 226mg Rainbow trout
Potassium 318mg 377mg Rainbow trout
Sodium 72mg 51mg Rainbow trout
Zinc 6.31mg 0.45mg Beef
Copper 0.085mg 0.046mg Beef
Manganese 0.012mg 0.011mg Beef
Selenium 21.5µg 23.6µg Rainbow trout
Vitamin A 9IU 280IU Rainbow trout
Vitamin A RAE 3µg 84µg Rainbow trout
Vitamin E 0.12mg 2.34mg Rainbow trout
Vitamin D 2IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.046mg 0.12mg Rainbow trout
Vitamin B2 0.176mg 0.09mg Beef
Vitamin B3 5.378mg 5.567mg Rainbow trout
Vitamin B5 0.658mg 1.667mg Rainbow trout
Vitamin B6 0.382mg 0.34mg Beef
Folate 9µg 11µg Rainbow trout
Vitamin B12 2.64µg 4.3µg Rainbow trout
Vitamin K 1.2µg 0.1µg Beef
Tryptophan 0.094mg 0.234mg Rainbow trout
Threonine 0.72mg 0.915mg Rainbow trout
Isoleucine 0.822mg 0.962mg Rainbow trout
Leucine 1.45mg 1.696mg Rainbow trout
Lysine 1.54mg 1.916mg Rainbow trout
Methionine 0.478mg 0.618mg Rainbow trout
Phenylalanine 0.725mg 0.815mg Rainbow trout
Valine 0.914mg 1.075mg Rainbow trout
Histidine 0.604mg 0.614mg Rainbow trout
Cholesterol 88mg 59mg Rainbow trout
Trans Fat 0.572g 0.047g Rainbow trout
Saturated Fat 5.895g 1.383g Rainbow trout
Omega-3 - DHA 0.001g 0.516g Rainbow trout
Omega-3 - EPA 0.003g 0.217g Rainbow trout
Omega-3 - DPA 0.016g 0.091g Rainbow trout
Monounsaturated Fat 6.668g 1.979g Beef
Polyunsaturated fat 0.484g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0g 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.012g 0.008g Beef
Omega-3 - ALA 0.044g 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Beef
119%
Rainbow trout
Minerals Daily Need Coverage Score
56%
Beef
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 4.512g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Beef
Beef is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.