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Rainbow trout vs Cod - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.252g)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 16mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Cod
Lower in Sodium ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sugars Equal
Rich in minerals 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 Cod
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
398
Cod
Mineral Summary Score
19
Rainbow trout
19
Cod

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
:
3
Cod
Contains more Calcium +56.3%
Contains more Copper +64.3%
Contains more Phosphorus +11.3%
Contains more Iron +22.6%
Contains more Magnesium +28%
Equal in Potassium - 413
Equal in Zinc - 0.45
Equal in Sodium - 54
Contains more Calcium +56.3%
Contains more Copper +64.3%
Contains more Phosphorus +11.3%
Contains more Iron +22.6%
Contains more Magnesium +28%
Equal in Potassium - 413
Equal in Zinc - 0.45
Equal in Sodium - 54

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
:
1
Cod
Contains more Vitamin C +190%
Contains more Vitamin D +1663.9%
Contains more Vitamin A +600%
Contains more Vitamin E +265.6%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +38.5%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B6 +38.8%
Contains more Vitamin B12 +372.5%
Contains more Vitamin B5 +9078.2%
Equal in Vitamin K - 0.1
Contains more Vitamin C +190%
Contains more Vitamin D +1663.9%
Contains more Vitamin A +600%
Contains more Vitamin E +265.6%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +38.5%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B6 +38.8%
Contains more Vitamin B12 +372.5%
Contains more Vitamin B5 +9078.2%
Equal in Vitamin K - 0.1

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
107%
Cod
Carbohydrates
0%
Rainbow trout
0%
Cod
Fats
29%
Rainbow trout
3%
Cod

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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 Cod Opinion
Calories 141 82 Rainbow trout
Protein 19.94 17.81 Rainbow trout
Fats 6.18 0.67 Rainbow trout
Vitamin C 2.9 1 Rainbow trout
Carbs 0 0
Cholesterol 59 43 Cod
Vitamin D 635 36 Rainbow trout
Iron 0.31 0.38 Cod
Calcium 25 16 Rainbow trout
Potassium 377 413 Cod
Magnesium 25 32 Cod
Sugars 0 0
Fiber 0 0
Copper 0.046 0.028 Rainbow trout
Zinc 0.45 0.45
Starch
Phosphorus 226 203 Rainbow trout
Sodium 51 54 Rainbow trout
Vitamin A 280 40 Rainbow trout
Vitamin E 2.34 0.64 Rainbow trout
Vitamin D 15.9 0.9 Rainbow trout
Vitamin B1 0.12 0.076 Rainbow trout
Vitamin B2 0.09 0.065 Rainbow trout
Vitamin B3 5.567 2.063 Rainbow trout
Vitamin B5 1.667 153 Cod
Vitamin B6 0.34 0.245 Rainbow trout
Vitamin B12 4.3 0.91 Rainbow trout
Vitamin K 0.1 0.1
Folic acid (B9) 0 0
Trans Fat 0.047 Cod
Saturated Fat 1.383 0.131 Cod
Monounsaturated Fat 1.979 0.094 Rainbow trout
Polyunsaturated fat 1.507 0.231 Rainbow trout
Tryptophan 0.234 0.199 Rainbow trout
Threonine 0.915 0.781 Rainbow trout
Isoleucine 0.962 0.821 Rainbow trout
Leucine 1.696 1.447 Rainbow trout
Lysine 1.916 1.635 Rainbow trout
Methionine 0.618 0.527 Rainbow trout
Phenylalanine 0.815 0.695 Rainbow trout
Valine 1.075 0.917 Rainbow trout
Histidine 0.614 0.524 Rainbow trout
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.