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  6. Mackerel vs. Rainbow trout

Mackerel vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between Mackerel and Rainbow trout?

  • Mackerel is higher in Vitamin B12, Selenium, Vitamin B2, Magnesium, Iron, Vitamin B6, Vitamin B3, and Phosphorus, yet Rainbow trout is higher in Vitamin B5.
  • Mackerel's daily need coverage for Vitamin B12 is 612% more.
  • Mackerel has 5 times more Iron than Rainbow trout. While Mackerel has 1.57mg of Iron, Rainbow trout has only 0.31mg.
  • The amount of Saturated Fat in Rainbow trout is lower.

We used Fish, mackerel, Atlantic, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Mackerel 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.
Mackerel
Mackerel
8
:
2
Rainbow trout
Rainbow trout
Contains more Iron +406.5%
Contains more Magnesium +288%
Contains more Phosphorus +23%
Contains more Zinc +108.9%
Contains more Copper +104.3%
Contains more Manganese +81.8%
Contains more Selenium +118.6%
Contains more Calcium +66.7%
Contains less Sodium -38.6%
Equal in Potassium - 377
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +406.5%
Contains more Magnesium +288%
Contains more Phosphorus +23%
Contains more Zinc +108.9%
Contains more Copper +104.3%
Contains more Manganese +81.8%
Contains more Selenium +118.6%
Contains more Calcium +66.7%
Contains less Sodium -38.6%
Equal in Potassium - 377

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.
Mackerel
Mackerel
5
:
7
Rainbow trout
Rainbow trout
Contains more Vitamin B1 +32.5%
Contains more Vitamin B2 +357.8%
Contains more Vitamin B3 +23%
Contains more Vitamin B6 +35.3%
Contains more Vitamin B12 +341.9%
Contains more Vitamin A +55.6%
Contains more Vitamin C +625%
Contains more Vitamin B5 +68.4%
Contains more Folate +450%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Rainbow trout
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 B1 +32.5%
Contains more Vitamin B2 +357.8%
Contains more Vitamin B3 +23%
Contains more Vitamin B6 +35.3%
Contains more Vitamin B12 +341.9%
Contains more Vitamin A +55.6%
Contains more Vitamin C +625%
Contains more Vitamin B5 +68.4%
Contains more Folate +450%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
1
Rainbow trout
Rainbow trout
Contains more Protein +19.6%
Contains more Fats +188.2%
Contains more Other +6237.5%
Contains more Water +38.5%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Rainbow trout
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 +19.6%
Contains more Fats +188.2%
Contains more Other +6237.5%
Contains more Water +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Rainbow trout
Rainbow trout
Contains more Monounsaturated Fat +254%
Contains more Polyunsaturated fat +185.3%
Contains less Saturated Fat -66.9%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +254%
Contains more Polyunsaturated fat +185.3%
Contains less Saturated Fat -66.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Rainbow trout Opinion
Protein 23.85g 19.94g Mackerel
Fats 17.81g 6.18g Mackerel
Calories 262kcal 141kcal Mackerel
Calcium 15mg 25mg Rainbow trout
Iron 1.57mg 0.31mg Mackerel
Magnesium 97mg 25mg Mackerel
Phosphorus 278mg 226mg Mackerel
Potassium 401mg 377mg Mackerel
Sodium 83mg 51mg Rainbow trout
Zinc 0.94mg 0.45mg Mackerel
Copper 0.094mg 0.046mg Mackerel
Manganese 0.02mg 0.011mg Mackerel
Selenium 51.6µg 23.6µg Mackerel
Vitamin A 180IU 280IU Rainbow trout
Vitamin A RAE 54µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0.4mg 2.9mg Rainbow trout
Vitamin B1 0.159mg 0.12mg Mackerel
Vitamin B2 0.412mg 0.09mg Mackerel
Vitamin B3 6.85mg 5.567mg Mackerel
Vitamin B5 0.99mg 1.667mg Rainbow trout
Vitamin B6 0.46mg 0.34mg Mackerel
Folate 2µg 11µg Rainbow trout
Vitamin B12 19µg 4.3µg Mackerel
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.267mg 0.234mg Mackerel
Threonine 1.045mg 0.915mg Mackerel
Isoleucine 1.099mg 0.962mg Mackerel
Leucine 1.938mg 1.696mg Mackerel
Lysine 2.19mg 1.916mg Mackerel
Methionine 0.706mg 0.618mg Mackerel
Phenylalanine 0.931mg 0.815mg Mackerel
Valine 1.228mg 1.075mg Mackerel
Histidine 0.702mg 0.614mg Mackerel
Cholesterol 75mg 59mg Rainbow trout
Trans Fat 0.047g Mackerel
Saturated Fat 4.176g 1.383g Rainbow trout
Omega-3 - DHA 0.699g 0.516g Mackerel
Omega-3 - EPA 0.504g 0.217g Mackerel
Omega-3 - DPA 0.106g 0.091g Mackerel
Monounsaturated Fat 7.006g 1.979g Mackerel
Polyunsaturated fat 4.3g 1.507g Mackerel
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
Mackerel 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
235%
Mackerel
119%
Rainbow trout
Minerals Daily Need Coverage Score
64%
Mackerel
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 2.793g)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
Which food is richer in vitamins?
?
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.