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Rainbow trout vs Pacific saury - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.265g)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 12mg)
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 Pacific saury
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium 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 Pacific saury
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
25
Pacific saury
Mineral Summary Score
19
Rainbow trout
20
Pacific saury

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 Potassium +45.6%
Contains more Iron +77.4%
Contains more Calcium +128%
Contains more Magnesium +24%
Contains more Copper +10.9%
Contains more Zinc +48.9%
Contains less Sodium -23.5%
Equal in Phosphorus - 220
Contains more Potassium +45.6%
Contains more Iron +77.4%
Contains more Calcium +128%
Contains more Magnesium +24%
Contains more Copper +10.9%
Contains more Zinc +48.9%
Contains less Sodium -23.5%
Equal in Phosphorus - 220

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 D +541.4%
Contains more Vitamin A +300%
Contains more Vitamin E +1070%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +142%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +190.6%
Contains more Vitamin B12 +115%
Contains more Vitamin C +31%
Equal in Vitamin K - 0.1
Contains more Vitamin D +541.4%
Contains more Vitamin A +300%
Contains more Vitamin E +1070%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +142%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +190.6%
Contains more Vitamin B12 +115%
Contains more Vitamin C +31%
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
116%
Pacific saury
Carbohydrates
0%
Rainbow trout
0%
Pacific saury
Fats
29%
Rainbow trout
3%
Pacific saury

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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 Pacific saury Opinion
Calories 141 88 Rainbow trout
Protein 19.94 19.26 Rainbow trout
Fats 6.18 0.69 Rainbow trout
Vitamin C 2.9 3.8 Pacific saury
Carbs 0 0
Cholesterol 59 39 Pacific saury
Vitamin D 635 99 Rainbow trout
Iron 0.31 0.55 Pacific saury
Calcium 25 57 Pacific saury
Potassium 377 259 Rainbow trout
Magnesium 25 31 Pacific saury
Sugars 0 0
Fiber 0 0
Copper 0.046 0.051 Pacific saury
Zinc 0.45 0.67 Pacific saury
Starch
Phosphorus 226 220 Rainbow trout
Sodium 51 39 Pacific saury
Vitamin A 280 70 Rainbow trout
Vitamin E 2.34 0.2 Rainbow trout
Vitamin D 15.9 2.5 Rainbow trout
Vitamin B1 0.12 0.058 Rainbow trout
Vitamin B2 0.09 0.063 Rainbow trout
Vitamin B3 5.567 2.3 Rainbow trout
Vitamin B5 1.667 0.75 Rainbow trout
Vitamin B6 0.34 0.117 Rainbow trout
Vitamin B12 4.3 2 Rainbow trout
Vitamin K 0.1 0.1
Folic acid (B9) 0 0
Trans Fat 0.047 Pacific saury
Saturated Fat 1.383 0.118 Pacific saury
Monounsaturated Fat 1.979 0.157 Rainbow trout
Polyunsaturated fat 1.507 0.202 Rainbow trout
Tryptophan 0.234 0.216 Rainbow trout
Threonine 0.915 0.844 Rainbow trout
Isoleucine 0.962 0.887 Rainbow trout
Leucine 1.696 1.565 Rainbow trout
Lysine 1.916 1.768 Rainbow trout
Methionine 0.618 0.57 Rainbow trout
Phenylalanine 0.815 0.752 Rainbow trout
Valine 1.075 0.992 Rainbow trout
Histidine 0.614 0.567 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.