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Rainbow trout vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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What are the main differences between Rainbow trout and Atlantic Mackerel?

  • Rainbow trout is richer in Vitamin B5, and Vitamin E , yet Atlantic Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Iron, and Magnesium.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 184% higher.
  • Rainbow trout has 2 times more Vitamin B5 than Atlantic Mackerel. Rainbow trout has 1.667mg of Vitamin B5, while Atlantic Mackerel has 0.856mg.
  • Rainbow trout contains less Saturated Fat.

We used Fish, trout, rainbow, farmed, raw and Fish, mackerel, Atlantic, raw types in this comparison.

Infographic

Rainbow trout vs Atlantic Mackerel 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 +108.3%
Contains more Potassium +20.1%
Contains less Sodium -43.3%
Contains more Iron +425.8%
Contains more Magnesium +204%
Contains more Zinc +40%
Contains more Copper +58.7%
Contains more Manganese +36.4%
Contains more Selenium +86.9%
Equal in Phosphorus - 217
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +108.3%
Contains more Potassium +20.1%
Contains less Sodium -43.3%
Contains more Iron +425.8%
Contains more Magnesium +204%
Contains more Zinc +40%
Contains more Copper +58.7%
Contains more Manganese +36.4%
Contains more Selenium +86.9%
Equal in Phosphorus - 217

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 +67.7%
Contains more Vitamin E +53.9%
Contains more Vitamin C +625%
Contains more Vitamin B5 +94.7%
Contains more Folate +1000%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +63.1%
Contains more Vitamin B6 +17.4%
Contains more Vitamin B12 +102.6%
Contains more Vitamin K +4900%
Equal in Vitamin D - 16.1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin A +67.7%
Contains more Vitamin E +53.9%
Contains more Vitamin C +625%
Contains more Vitamin B5 +94.7%
Contains more Folate +1000%
Contains more Vitamin B1 +46.7%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +63.1%
Contains more Vitamin B6 +17.4%
Contains more Vitamin B12 +102.6%
Contains more Vitamin K +4900%
Equal in Vitamin D - 16.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16.1%
Contains more Fats +124.8%
Contains more Other +4850%
Equal in Protein - 18.6
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Water +16.1%
Contains more Fats +124.8%
Contains more Other +4850%
Equal in Protein - 18.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +175.7%
Contains more Polyunsaturated fat +122.3%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +175.7%
Contains more Polyunsaturated fat +122.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Atlantic Mackerel Opinion
Protein 19.94g 18.6g Rainbow trout
Fats 6.18g 13.89g Atlantic Mackerel
Calories 141kcal 205kcal Atlantic Mackerel
Calcium 25mg 12mg Rainbow trout
Iron 0.31mg 1.63mg Atlantic Mackerel
Magnesium 25mg 76mg Atlantic Mackerel
Phosphorus 226mg 217mg Rainbow trout
Potassium 377mg 314mg Rainbow trout
Sodium 51mg 90mg Rainbow trout
Zinc 0.45mg 0.63mg Atlantic Mackerel
Copper 0.046mg 0.073mg Atlantic Mackerel
Manganese 0.011mg 0.015mg Atlantic Mackerel
Selenium 23.6µg 44.1µg Atlantic Mackerel
Vitamin A 280IU 167IU Rainbow trout
Vitamin A RAE 84µg 50µg Rainbow trout
Vitamin E 2.34mg 1.52mg Rainbow trout
Vitamin D 635IU 643IU Atlantic Mackerel
Vitamin D 15.9µg 16.1µg Atlantic Mackerel
Vitamin C 2.9mg 0.4mg Rainbow trout
Vitamin B1 0.12mg 0.176mg Atlantic Mackerel
Vitamin B2 0.09mg 0.312mg Atlantic Mackerel
Vitamin B3 5.567mg 9.08mg Atlantic Mackerel
Vitamin B5 1.667mg 0.856mg Rainbow trout
Vitamin B6 0.34mg 0.399mg Atlantic Mackerel
Folate 11µg 1µg Rainbow trout
Vitamin B12 4.3µg 8.71µg Atlantic Mackerel
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.234mg 0.208mg Rainbow trout
Threonine 0.915mg 0.815mg Rainbow trout
Isoleucine 0.962mg 0.857mg Rainbow trout
Leucine 1.696mg 1.512mg Rainbow trout
Lysine 1.916mg 1.708mg Rainbow trout
Methionine 0.618mg 0.551mg Rainbow trout
Phenylalanine 0.815mg 0.726mg Rainbow trout
Valine 1.075mg 0.958mg Rainbow trout
Histidine 0.614mg 0.548mg Rainbow trout
Cholesterol 59mg 70mg Rainbow trout
Trans Fat 0.047g Atlantic Mackerel
Saturated Fat 1.383g 3.257g Rainbow trout
Omega-3 - DHA 0.516g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.217g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.091g 0.212g Atlantic Mackerel
Monounsaturated Fat 1.979g 5.456g Atlantic Mackerel
Polyunsaturated fat 1.507g 3.35g Atlantic 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
Rainbow trout Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
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
119%
Rainbow trout
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
33%
Rainbow trout
54%
Atlantic Mackerel

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 1.874g)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.