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Dried fruit vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Dried fruit and Rainbow trout

  • Dried fruit has more Copper, Iron, Fiber, and Potassium, however, Rainbow trout is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B5, and Phosphorus.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% more.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Fish, trout, rainbow, farmed, raw.

Infographic

Dried fruit 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 Calcium +120%
Contains more Iron +758.1%
Contains more Magnesium +28%
Contains more Potassium +208.2%
Contains less Sodium -80.4%
Contains more Copper +645.7%
Contains more Manganese +2036.4%
Contains more Phosphorus +218.3%
Contains more Zinc +15.4%
Contains more Selenium +972.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +120%
Contains more Iron +758.1%
Contains more Magnesium +28%
Contains more Potassium +208.2%
Contains less Sodium -80.4%
Contains more Copper +645.7%
Contains more Manganese +2036.4%
Contains more Phosphorus +218.3%
Contains more Zinc +15.4%
Contains more Selenium +972.7%

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.
:
Contains more Vitamin A +1187.1%
Contains more Vitamin E +85%
Contains more Vitamin K +3000%
Contains more Vitamin D +∞%
Contains more Vitamin C +190%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +21.6%
Contains more Vitamin B3 +115%
Contains more Vitamin B5 +223.1%
Contains more Vitamin B6 +137.8%
Contains more Vitamin B12 +∞%
Equal in Folate - 11
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
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 A +1187.1%
Contains more Vitamin E +85%
Contains more Vitamin K +3000%
Contains more Vitamin D +∞%
Contains more Vitamin C +190%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +21.6%
Contains more Vitamin B3 +115%
Contains more Vitamin B5 +223.1%
Contains more Vitamin B6 +137.8%
Contains more Vitamin B12 +∞%
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +3112.5%
Contains more Protein +488.2%
Contains more Fats +1111.8%
Contains more Water +138.9%
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 Carbs +∞%
Contains more Other +3112.5%
Contains more Protein +488.2%
Contains more Fats +1111.8%
Contains more Water +138.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +2574.3%
Contains more Polyunsaturated fat +1936.5%
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +2574.3%
Contains more Polyunsaturated fat +1936.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Rainbow trout Opinion
Net carbs 55.34g 0g Dried fruit
Protein 3.39g 19.94g Rainbow trout
Fats 0.51g 6.18g Rainbow trout
Carbs 62.64g 0g Dried fruit
Calories 241kcal 141kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 53.44g 0g Rainbow trout
Fiber 7.3g 0g Dried fruit
Calcium 55mg 25mg Dried fruit
Iron 2.66mg 0.31mg Dried fruit
Magnesium 32mg 25mg Dried fruit
Phosphorus 71mg 226mg Rainbow trout
Potassium 1162mg 377mg Dried fruit
Sodium 10mg 51mg Dried fruit
Zinc 0.39mg 0.45mg Rainbow trout
Copper 0.343mg 0.046mg Dried fruit
Manganese 0.235mg 0.011mg Dried fruit
Selenium 2.2µg 23.6µg Rainbow trout
Vitamin A 3604IU 280IU Dried fruit
Vitamin A RAE 180µg 84µg Dried fruit
Vitamin E 4.33mg 2.34mg Dried fruit
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 1mg 2.9mg Rainbow trout
Vitamin B1 0.015mg 0.12mg Rainbow trout
Vitamin B2 0.074mg 0.09mg Rainbow trout
Vitamin B3 2.589mg 5.567mg Rainbow trout
Vitamin B5 0.516mg 1.667mg Rainbow trout
Vitamin B6 0.143mg 0.34mg Rainbow trout
Folate 10µg 11µg Rainbow trout
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 3.1µg 0.1µg Dried fruit
Tryptophan 0.016mg 0.234mg Rainbow trout
Threonine 0.073mg 0.915mg Rainbow trout
Isoleucine 0.063mg 0.962mg Rainbow trout
Leucine 0.105mg 1.696mg Rainbow trout
Lysine 0.083mg 1.916mg Rainbow trout
Methionine 0.015mg 0.618mg Rainbow trout
Phenylalanine 0.062mg 0.815mg Rainbow trout
Valine 0.078mg 1.075mg Rainbow trout
Histidine 0.047mg 0.614mg Rainbow trout
Cholesterol 0mg 59mg Dried fruit
Trans Fat 0.047g Dried fruit
Saturated Fat 0.017g 1.383g Dried fruit
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 0.074g 1.979g Rainbow trout
Polyunsaturated fat 0.074g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 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
Dried fruit Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Dried fruit
119%
Rainbow trout
Minerals Daily Need Coverage Score
44%
Dried fruit
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.366g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $5)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.