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Rainbow trout vs Atlantic mackerel - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 2.793g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
Which food contains less Sugars?
Atlantic mackerel
Atlantic mackerel contains less Sugars (difference - 0g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
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.
Rainbow trout Atlantic mackerel
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugars ok
Rich in vitamins 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
Rainbow trout Atlantic mackerel
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
82
Rainbow trout
106
Atlantic mackerel
Mineral Summary Score
19
Rainbow trout
33
Atlantic mackerel

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 Calcium +66.7%
Contains less Sodium -38.6%
Contains more Iron +406.5%
Contains more Magnesium +288%
Contains more Copper +104.3%
Contains more Zinc +108.9%
Contains more Phosphorus +23%
Equal in Potassium - 401
Contains more Calcium +66.7%
Contains less Sodium -38.6%
Contains more Iron +406.5%
Contains more Magnesium +288%
Contains more Copper +104.3%
Contains more Zinc +108.9%
Contains more Phosphorus +23%
Equal in Potassium - 401

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 C +625%
Contains more Vitamin A +55.6%
Contains more Vitamin B5 +68.4%
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 C +625%
Contains more Vitamin A +55.6%
Contains more Vitamin B5 +68.4%
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%

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
120%
Rainbow trout
143%
Atlantic mackerel
Carbohydrates
0%
Rainbow trout
0%
Atlantic mackerel
Fats
29%
Rainbow trout
82%
Atlantic mackerel

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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 Rainbow trout Atlantic mackerel Opinion
Calories 141 262 Atlantic mackerel
Protein 19.94 23.85 Atlantic mackerel
Fats 6.18 17.81 Atlantic mackerel
Vitamin C 2.9 0.4 Rainbow trout
Carbs 0 0
Cholesterol 59 75 Rainbow trout
Vitamin D 635 Rainbow trout
Iron 0.31 1.57 Atlantic mackerel
Calcium 25 15 Rainbow trout
Potassium 377 401 Atlantic mackerel
Magnesium 25 97 Atlantic mackerel
Sugars 0 Rainbow trout
Fiber 0 0
Copper 0.046 0.094 Atlantic mackerel
Zinc 0.45 0.94 Atlantic mackerel
Starch
Phosphorus 226 278 Atlantic mackerel
Sodium 51 83 Rainbow trout
Vitamin A 280 180 Rainbow trout
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.159 Atlantic mackerel
Vitamin B2 0.09 0.412 Atlantic mackerel
Vitamin B3 5.567 6.85 Atlantic mackerel
Vitamin B5 1.667 0.99 Rainbow trout
Vitamin B6 0.34 0.46 Atlantic mackerel
Vitamin B12 4.3 19 Atlantic mackerel
Vitamin K 0.1 Rainbow trout
Folic acid (B9) 0 0
Trans Fat 0.047 Atlantic mackerel
Saturated Fat 1.383 4.176 Rainbow trout
Monounsaturated Fat 1.979 7.006 Atlantic mackerel
Polyunsaturated fat 1.507 4.3 Atlantic mackerel
Tryptophan 0.234 0.267 Atlantic mackerel
Threonine 0.915 1.045 Atlantic mackerel
Isoleucine 0.962 1.099 Atlantic mackerel
Leucine 1.696 1.938 Atlantic mackerel
Lysine 1.916 2.19 Atlantic mackerel
Methionine 0.618 0.706 Atlantic mackerel
Phenylalanine 0.815 0.931 Atlantic mackerel
Valine 1.075 1.228 Atlantic mackerel
Histidine 0.614 0.702 Atlantic mackerel
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.