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Rainbow trout vs. Seed — In-Depth Nutrition Comparison

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What are the main differences between Rainbow trout and Seed?

  • Rainbow trout is richer in Vitamin B12, yet Seed is richer in Fiber, Manganese, Copper, Iron, Phosphorus, Magnesium, Calcium, Selenium, and Vitamin B1.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% higher.

We used Fish, trout, rainbow, farmed, raw and Seeds, chia seeds, dried types in this comparison.

Infographic

Rainbow trout vs Seed infographic
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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 Calcium +2424%
Contains more Iron +2390.3%
Contains more Magnesium +1240%
Contains more Phosphorus +280.5%
Contains less Sodium -68.6%
Contains more Zinc +917.8%
Contains more Copper +1908.7%
Contains more Manganese +24654.5%
Contains more Selenium +133.9%
Equal in Potassium - 407
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 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Calcium +2424%
Contains more Iron +2390.3%
Contains more Magnesium +1240%
Contains more Phosphorus +280.5%
Contains less Sodium -68.6%
Contains more Zinc +917.8%
Contains more Copper +1908.7%
Contains more Manganese +24654.5%
Contains more Selenium +133.9%
Equal in Potassium - 407

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
Seed
Contains more Vitamin A +418.5%
Contains more Vitamin E +368%
Contains more Vitamin C +81.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +88.9%
Contains more Vitamin B3 +58.6%
Contains more Folate +345.5%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +418.5%
Contains more Vitamin E +368%
Contains more Vitamin C +81.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B2 +88.9%
Contains more Vitamin B3 +58.6%
Contains more Folate +345.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.6%
Contains more Water +1172.4%
Contains more Fats +397.4%
Contains more Carbs +∞%
Contains more Other +5900%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +20.6%
Contains more Water +1172.4%
Contains more Fats +397.4%
Contains more Carbs +∞%
Contains more Other +5900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +1470.3%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -58.5%
Contains more Monounsaturated Fat +16.7%
Contains more Polyunsaturated fat +1470.3%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Seed Opinion
Net carbs 0g 7.72g Seed
Protein 19.94g 16.54g Rainbow trout
Fats 6.18g 30.74g Seed
Carbs 0g 42.12g Seed
Calories 141kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 25mg 631mg Seed
Iron 0.31mg 7.72mg Seed
Magnesium 25mg 335mg Seed
Phosphorus 226mg 860mg Seed
Potassium 377mg 407mg Seed
Sodium 51mg 16mg Seed
Zinc 0.45mg 4.58mg Seed
Copper 0.046mg 0.924mg Seed
Manganese 0.011mg 2.723mg Seed
Selenium 23.6µg 55.2µg Seed
Vitamin A 280IU 54IU Rainbow trout
Vitamin A RAE 84µg Rainbow trout
Vitamin E 2.34mg 0.5mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 1.6mg Rainbow trout
Vitamin B1 0.12mg 0.62mg Seed
Vitamin B2 0.09mg 0.17mg Seed
Vitamin B3 5.567mg 8.83mg Seed
Vitamin B5 1.667mg Rainbow trout
Vitamin B6 0.34mg Rainbow trout
Folate 11µg 49µg Seed
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg 0.436mg Seed
Threonine 0.915mg 0.709mg Rainbow trout
Isoleucine 0.962mg 0.801mg Rainbow trout
Leucine 1.696mg 1.371mg Rainbow trout
Lysine 1.916mg 0.97mg Rainbow trout
Methionine 0.618mg 0.588mg Rainbow trout
Phenylalanine 0.815mg 1.016mg Seed
Valine 1.075mg 0.95mg Rainbow trout
Histidine 0.614mg 0.531mg Rainbow trout
Cholesterol 59mg 0mg Seed
Trans Fat 0.047g 0.14g Rainbow trout
Saturated Fat 1.383g 3.33g Rainbow trout
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 1.979g 2.309g Seed
Polyunsaturated fat 1.507g 23.665g Seed
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g 5.835g Seed
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g 17.83g Seed
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 Seed
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
35%
Seed
Minerals Daily Need Coverage Score
33%
Rainbow trout
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 59mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $7)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 1.947g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 15)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.