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Sardine vs Rainbow trout - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 83mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.145g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 256mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sardine Rainbow trout
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars Equal
Lower in price Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sardine Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
68
Sardine
82
Rainbow trout
Mineral Summary Score
58
Sardine
19
Rainbow trout

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +841.9%
Contains more Calcium +1428%
Contains more Magnesium +56%
Contains more Copper +304.3%
Contains more Zinc +191.1%
Contains more Phosphorus +116.8%
Contains less Sodium -83.4%
Equal in Potassium - 377
Contains more Iron +841.9%
Contains more Calcium +1428%
Contains more Magnesium +56%
Contains more Copper +304.3%
Contains more Zinc +191.1%
Contains more Phosphorus +116.8%
Contains less Sodium -83.4%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +152.2%
Contains more Vitamin B12 +107.9%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin D +229%
Contains more Vitamin A +159.3%
Contains more Vitamin E +14.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +159.7%
Contains more Vitamin B6 +103.6%
Equal in Vitamin B3 - 5.567
Contains more Vitamin B2 +152.2%
Contains more Vitamin B12 +107.9%
Contains more Vitamin K +2500%
Contains more Vitamin C +∞%
Contains more Vitamin D +229%
Contains more Vitamin A +159.3%
Contains more Vitamin E +14.7%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +159.7%
Contains more Vitamin B6 +103.6%
Equal in Vitamin B3 - 5.567

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
148%
Sardine
120%
Rainbow trout
Carbohydrates
0%
Sardine
0%
Rainbow trout
Fats
53%
Sardine
29%
Rainbow trout

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Rainbow trout Opinion
Calories 208 141 Sardine
Protein 24.62 19.94 Sardine
Fats 11.45 6.18 Sardine
Vitamin C 0 2.9 Rainbow trout
Carbs 0 0
Cholesterol 142 59 Rainbow trout
Vitamin D 193 635 Rainbow trout
Iron 2.92 0.31 Sardine
Calcium 382 25 Sardine
Potassium 397 377 Sardine
Magnesium 39 25 Sardine
Sugars 0 0
Fiber 0 0
Copper 0.186 0.046 Sardine
Zinc 1.31 0.45 Sardine
Starch
Phosphorus 490 226 Sardine
Sodium 307 51 Rainbow trout
Vitamin A 108 280 Rainbow trout
Vitamin E 2.04 2.34 Rainbow trout
Vitamin D 4.8 15.9 Rainbow trout
Vitamin B1 0.08 0.12 Rainbow trout
Vitamin B2 0.227 0.09 Sardine
Vitamin B3 5.245 5.567 Rainbow trout
Vitamin B5 0.642 1.667 Rainbow trout
Vitamin B6 0.167 0.34 Rainbow trout
Vitamin B12 8.94 4.3 Sardine
Vitamin K 2.6 0.1 Sardine
Folic acid (B9) 0 0
Trans Fat 0.047 Sardine
Saturated Fat 1.528 1.383 Rainbow trout
Monounsaturated Fat 3.869 1.979 Sardine
Polyunsaturated fat 5.148 1.507 Sardine
Tryptophan 0.276 0.234 Sardine
Threonine 1.079 0.915 Sardine
Isoleucine 1.134 0.962 Sardine
Leucine 2.001 1.696 Sardine
Lysine 2.26 1.916 Sardine
Methionine 0.729 0.618 Sardine
Phenylalanine 0.961 0.815 Sardine
Valine 1.268 1.075 Sardine
Histidine 0.725 0.614 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.