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Rainbow trout vs Crab - 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 - 38mg)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $5)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 512mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is richer in minerals?
Crab
Crab is relatively richer in minerals
Which food is lower in Saturated Fat?
Crab
Crab is lower in Saturated Fat (difference - 1.182g)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
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 Crab
Lower in Cholesterol ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars 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 Crab
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
27
Crab
Mineral Summary Score
19
Rainbow trout
53
Crab

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
:
6
Crab
Contains more Potassium +45.6%
Contains less Sodium -90.9%
Contains more Iron +61.3%
Contains more Calcium +264%
Contains more Magnesium +44%
Contains more Copper +1669.6%
Contains more Zinc +746.7%
Equal in Phosphorus - 234
Contains more Potassium +45.6%
Contains less Sodium -90.9%
Contains more Iron +61.3%
Contains more Calcium +264%
Contains more Magnesium +44%
Contains more Copper +1669.6%
Contains more Zinc +746.7%
Equal in Phosphorus - 234

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
:
3
Crab
Contains more Vitamin D +∞%
Contains more Vitamin A +13900%
Contains more Vitamin E +27.2%
Contains more Vitamin B1 +421.7%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +67.2%
Contains more Vitamin B6 +117.9%
Contains more Vitamin B12 +29.1%
Contains more Vitamin C +13.8%
Contains more Vitamin K +200%
Equal in Vitamin B2 - 0.093
Contains more Vitamin D +∞%
Contains more Vitamin A +13900%
Contains more Vitamin E +27.2%
Contains more Vitamin B1 +421.7%
Contains more Vitamin B3 +102.7%
Contains more Vitamin B5 +67.2%
Contains more Vitamin B6 +117.9%
Contains more Vitamin B12 +29.1%
Contains more Vitamin C +13.8%
Contains more Vitamin K +200%
Equal in Vitamin B2 - 0.093

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%
Crab
Carbohydrates
0%
Rainbow trout
0%
Crab
Fats
29%
Rainbow trout
3%
Crab

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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 Crab Opinion
Calories 141 83 Rainbow trout
Protein 19.94 17.88 Rainbow trout
Fats 6.18 0.74 Rainbow trout
Vitamin C 2.9 3.3 Crab
Carbs 0 0
Cholesterol 59 97 Rainbow trout
Vitamin D 635 0 Rainbow trout
Iron 0.31 0.5 Crab
Calcium 25 91 Crab
Potassium 377 259 Rainbow trout
Magnesium 25 36 Crab
Sugars 0 0
Fiber 0 0
Copper 0.046 0.814 Crab
Zinc 0.45 3.81 Crab
Starch 0 Crab
Phosphorus 226 234 Crab
Sodium 51 563 Rainbow trout
Vitamin A 280 2 Rainbow trout
Vitamin E 2.34 1.84 Rainbow trout
Vitamin D 15.9 0 Rainbow trout
Vitamin B1 0.12 0.023 Rainbow trout
Vitamin B2 0.09 0.093 Crab
Vitamin B3 5.567 2.747 Rainbow trout
Vitamin B5 1.667 0.997 Rainbow trout
Vitamin B6 0.34 0.156 Rainbow trout
Vitamin B12 4.3 3.33 Rainbow trout
Vitamin K 0.1 0.3 Crab
Folic acid (B9) 0 0
Trans Fat 0.047 0.014 Crab
Saturated Fat 1.383 0.201 Crab
Monounsaturated Fat 1.979 0.129 Rainbow trout
Polyunsaturated fat 1.507 0.258 Rainbow trout
Tryptophan 0.234 0.226 Rainbow trout
Threonine 0.915 0.727 Rainbow trout
Isoleucine 0.962 0.776 Rainbow trout
Leucine 1.696 1.307 Rainbow trout
Lysine 1.916 1.386 Rainbow trout
Methionine 0.618 0.452 Rainbow trout
Phenylalanine 0.815 0.708 Rainbow trout
Valine 1.075 0.806 Rainbow trout
Histidine 0.614 0.393 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.