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  6. Rainbow trout vs. Dried fruit

Rainbow trout vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between Rainbow trout and Dried fruit

  • Rainbow trout has more Vitamin B12, Vitamin D, Selenium, Vitamin B5, and Phosphorus, however, Dried fruit is richer in Copper, Iron, Fiber, and Potassium.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% more.
  • Dried fruit contains less Cholesterol.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Apricots, dried, sulfured, uncooked.

Infographic

Rainbow trout vs Dried fruit 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.
Rainbow trout
Rainbow trout
3
:
7
Dried fruit
Dried fruit
Contains more Phosphorus +218.3%
Contains more Zinc +15.4%
Contains more Selenium +972.7%
Contains more Calcium +120%
Contains more Iron +758.1%
Contains more Magnesium +28%
Contains more Potassium +208.2%
Contains less Sodium -80.4%
Contains more Copper +645.7%
Contains more Manganese +2036.4%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Contains more Phosphorus +218.3%
Contains more Zinc +15.4%
Contains more Selenium +972.7%
Contains more Calcium +120%
Contains more Iron +758.1%
Contains more Magnesium +28%
Contains more Potassium +208.2%
Contains less Sodium -80.4%
Contains more Copper +645.7%
Contains more Manganese +2036.4%

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.
Rainbow trout
Rainbow trout
9
:
3
Dried fruit
Dried fruit
Contains more Vitamin D +∞%
Contains more Vitamin C +190%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +21.6%
Contains more Vitamin B3 +115%
Contains more Vitamin B5 +223.1%
Contains more Vitamin B6 +137.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1187.1%
Contains more Vitamin E +85%
Contains more Vitamin K +3000%
Equal in Folate - 10
Rainbow trout
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%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Contains more Vitamin D +∞%
Contains more Vitamin C +190%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +21.6%
Contains more Vitamin B3 +115%
Contains more Vitamin B5 +223.1%
Contains more Vitamin B6 +137.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1187.1%
Contains more Vitamin E +85%
Contains more Vitamin K +3000%
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
3
:
2
Dried fruit
Dried fruit
Contains more Protein +488.2%
Contains more Fats +1111.8%
Contains more Water +138.9%
Contains more Carbs +∞%
Contains more Other +3112.5%
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more Protein +488.2%
Contains more Fats +1111.8%
Contains more Water +138.9%
Contains more Carbs +∞%
Contains more Other +3112.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
1
Dried fruit
Dried fruit
Contains more Monounsaturated Fat +2574.3%
Contains more Polyunsaturated fat +1936.5%
Contains less Saturated Fat -98.8%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +2574.3%
Contains more Polyunsaturated fat +1936.5%
Contains less Saturated Fat -98.8%

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 Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Dried fruit Opinion
Net carbs 0g 55.34g Dried fruit
Protein 19.94g 3.39g Rainbow trout
Fats 6.18g 0.51g Rainbow trout
Carbs 0g 62.64g Dried fruit
Calories 141kcal 241kcal Dried fruit
Starch 0.35g Dried fruit
Fructose 12.47g Dried fruit
Sugar 0g 53.44g Rainbow trout
Fiber 0g 7.3g Dried fruit
Calcium 25mg 55mg Dried fruit
Iron 0.31mg 2.66mg Dried fruit
Magnesium 25mg 32mg Dried fruit
Phosphorus 226mg 71mg Rainbow trout
Potassium 377mg 1162mg Dried fruit
Sodium 51mg 10mg Dried fruit
Zinc 0.45mg 0.39mg Rainbow trout
Copper 0.046mg 0.343mg Dried fruit
Manganese 0.011mg 0.235mg Dried fruit
Selenium 23.6µg 2.2µg Rainbow trout
Vitamin A 280IU 3604IU Dried fruit
Vitamin A RAE 84µg 180µg Dried fruit
Vitamin E 2.34mg 4.33mg Dried fruit
Vitamin D 635IU 0IU Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Vitamin C 2.9mg 1mg Rainbow trout
Vitamin B1 0.12mg 0.015mg Rainbow trout
Vitamin B2 0.09mg 0.074mg Rainbow trout
Vitamin B3 5.567mg 2.589mg Rainbow trout
Vitamin B5 1.667mg 0.516mg Rainbow trout
Vitamin B6 0.34mg 0.143mg Rainbow trout
Folate 11µg 10µg Rainbow trout
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg 3.1µg Dried fruit
Tryptophan 0.234mg 0.016mg Rainbow trout
Threonine 0.915mg 0.073mg Rainbow trout
Isoleucine 0.962mg 0.063mg Rainbow trout
Leucine 1.696mg 0.105mg Rainbow trout
Lysine 1.916mg 0.083mg Rainbow trout
Methionine 0.618mg 0.015mg Rainbow trout
Phenylalanine 0.815mg 0.062mg Rainbow trout
Valine 1.075mg 0.078mg Rainbow trout
Histidine 0.614mg 0.047mg Rainbow trout
Cholesterol 59mg 0mg Dried fruit
Trans Fat 0.047g Dried fruit
Saturated Fat 1.383g 0.017g Dried fruit
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Monounsaturated Fat 1.979g 0.074g Rainbow trout
Polyunsaturated fat 1.507g 0.074g Rainbow trout
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 Dried fruit
Low Fats diet ok
Low Carbs diet ok
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
38%
Dried fruit
Minerals Daily Need Coverage Score
33%
Rainbow trout
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 1.366g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $5)
Which food is richer in minerals?
?
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.