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Rainbow trout vs. Rye — In-Depth Nutrition Comparison

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Important differences between Rainbow trout and Rye

  • Rainbow trout has more Vitamin B12, Vitamin D, and Selenium, however, Rye is richer in Manganese, Fiber, Copper, Iron, Magnesium, and Zinc.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% more.
  • Rye contains less Cholesterol.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Rye grain.

Infographic

Rainbow trout vs Rye 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.
Contains more Selenium +69.8%
Contains more Iron +748.4%
Contains more Magnesium +340%
Contains more Phosphorus +46.9%
Contains more Potassium +35.3%
Contains less Sodium -96.1%
Contains more Zinc +488.9%
Contains more Copper +697.8%
Contains more Manganese +23327.3%
Equal in Calcium - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Selenium +69.8%
Contains more Iron +748.4%
Contains more Magnesium +340%
Contains more Phosphorus +46.9%
Contains more Potassium +35.3%
Contains less Sodium -96.1%
Contains more Zinc +488.9%
Contains more Copper +697.8%
Contains more Manganese +23327.3%
Equal in Calcium - 24

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.
:
4
Rye
Contains more Vitamin A +2445.5%
Contains more Vitamin E +175.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +15.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +163.3%
Contains more Vitamin B2 +178.9%
Contains more Folate +245.5%
Contains more Vitamin K +5800%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +2445.5%
Contains more Vitamin E +175.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +15.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +163.3%
Contains more Vitamin B2 +178.9%
Contains more Folate +245.5%
Contains more Vitamin K +5800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +92.8%
Contains more Fats +279.1%
Contains more Water +596.2%
Contains more Carbs +∞%
Contains more Other +1862.5%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +92.8%
Contains more Fats +279.1%
Contains more Water +596.2%
Contains more Carbs +∞%
Contains more Other +1862.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +851.4%
Contains more Polyunsaturated fat +96.5%
Contains less Saturated Fat -85.8%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +851.4%
Contains more Polyunsaturated fat +96.5%
Contains less Saturated Fat -85.8%

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 Rye
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Rye Opinion
Net carbs 0g 60.76g Rye
Protein 19.94g 10.34g Rainbow trout
Fats 6.18g 1.63g Rainbow trout
Carbs 0g 75.86g Rye
Calories 141kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0g 0.98g Rainbow trout
Fiber 0g 15.1g Rye
Calcium 25mg 24mg Rainbow trout
Iron 0.31mg 2.63mg Rye
Magnesium 25mg 110mg Rye
Phosphorus 226mg 332mg Rye
Potassium 377mg 510mg Rye
Sodium 51mg 2mg Rye
Zinc 0.45mg 2.65mg Rye
Copper 0.046mg 0.367mg Rye
Manganese 0.011mg 2.577mg Rye
Selenium 23.6µg 13.9µg Rainbow trout
Vitamin A 280IU 11IU Rainbow trout
Vitamin A RAE 84µg 1µg Rainbow trout
Vitamin E 2.34mg 0.85mg Rainbow trout
Vitamin D 635IU 0IU Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.316mg Rye
Vitamin B2 0.09mg 0.251mg Rye
Vitamin B3 5.567mg 4.27mg Rainbow trout
Vitamin B5 1.667mg 1.456mg Rainbow trout
Vitamin B6 0.34mg 0.294mg Rainbow trout
Folate 11µg 38µg Rye
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg 5.9µg Rye
Tryptophan 0.234mg 0.108mg Rainbow trout
Threonine 0.915mg 0.289mg Rainbow trout
Isoleucine 0.962mg 0.208mg Rainbow trout
Leucine 1.696mg 0.563mg Rainbow trout
Lysine 1.916mg 0.286mg Rainbow trout
Methionine 0.618mg 0.153mg Rainbow trout
Phenylalanine 0.815mg 0.435mg Rainbow trout
Valine 1.075mg 0.317mg Rainbow trout
Histidine 0.614mg 0.189mg Rainbow trout
Cholesterol 59mg 0mg Rye
Trans Fat 0.047g 0g Rye
Saturated Fat 1.383g 0.197g Rye
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 0.208g Rainbow trout
Polyunsaturated fat 1.507g 0.767g 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 Rye
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
36%
Rye
Minerals Daily Need Coverage Score
33%
Rainbow trout
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.186g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $6.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.