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Rainbow trout vs. Sesame — In-Depth Nutrition Comparison

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Summary of differences between Rainbow trout and Sesame

  • Rainbow trout has more Vitamin B12, and Vitamin D, while Sesame has more Copper, Iron, Manganese, Calcium, Magnesium, Zinc, Phosphorus, and Vitamin B1.
  • Sesame covers your daily need of Copper 448% more than Rainbow trout.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Seeds, sesame seeds, whole, dried.

Infographic

Rainbow trout vs Sesame 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 Calcium +3800%
Contains more Iron +4593.5%
Contains more Magnesium +1304%
Contains more Phosphorus +178.3%
Contains more Potassium +24.1%
Contains less Sodium -78.4%
Contains more Zinc +1622.2%
Contains more Copper +8773.9%
Contains more Manganese +22263.6%
Contains more Selenium +45.8%
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 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Calcium +3800%
Contains more Iron +4593.5%
Contains more Magnesium +1304%
Contains more Phosphorus +178.3%
Contains more Potassium +24.1%
Contains less Sodium -78.4%
Contains more Zinc +1622.2%
Contains more Copper +8773.9%
Contains more Manganese +22263.6%
Contains more Selenium +45.8%

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
Sesame
Contains more Vitamin A +3011.1%
Contains more Vitamin E +836%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +3234%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +559.2%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B6 +132.4%
Contains more Folate +781.8%
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% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +3011.1%
Contains more Vitamin E +836%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +23.3%
Contains more Vitamin B5 +3234%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +559.2%
Contains more Vitamin B2 +174.4%
Contains more Vitamin B6 +132.4%
Contains more Folate +781.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.5%
Contains more Water +1473.6%
Contains more Fats +703.7%
Contains more Carbs +∞%
Contains more Other +5475%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Protein +12.5%
Contains more Water +1473.6%
Contains more Fats +703.7%
Contains more Carbs +∞%
Contains more Other +5475%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.1%
Contains more Monounsaturated Fat +847.9%
Contains more Polyunsaturated fat +1344.8%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -80.1%
Contains more Monounsaturated Fat +847.9%
Contains more Polyunsaturated fat +1344.8%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Sesame Opinion
Net carbs 0g 11.65g Sesame
Protein 19.94g 17.73g Rainbow trout
Fats 6.18g 49.67g Sesame
Carbs 0g 23.45g Sesame
Calories 141kcal 573kcal Sesame
Sugar 0g 0.3g Rainbow trout
Fiber 0g 11.8g Sesame
Calcium 25mg 975mg Sesame
Iron 0.31mg 14.55mg Sesame
Magnesium 25mg 351mg Sesame
Phosphorus 226mg 629mg Sesame
Potassium 377mg 468mg Sesame
Sodium 51mg 11mg Sesame
Zinc 0.45mg 7.75mg Sesame
Copper 0.046mg 4.082mg Sesame
Manganese 0.011mg 2.46mg Sesame
Selenium 23.6µg 34.4µg Sesame
Vitamin A 280IU 9IU Rainbow trout
Vitamin A RAE 84µg 0µg Rainbow trout
Vitamin E 2.34mg 0.25mg 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 0.791mg Sesame
Vitamin B2 0.09mg 0.247mg Sesame
Vitamin B3 5.567mg 4.515mg Rainbow trout
Vitamin B5 1.667mg 0.05mg Rainbow trout
Vitamin B6 0.34mg 0.79mg Sesame
Folate 11µg 97µg Sesame
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg 0µg Rainbow trout
Tryptophan 0.234mg 0.388mg Sesame
Threonine 0.915mg 0.736mg Rainbow trout
Isoleucine 0.962mg 0.763mg Rainbow trout
Leucine 1.696mg 1.358mg Rainbow trout
Lysine 1.916mg 0.569mg Rainbow trout
Methionine 0.618mg 0.586mg Rainbow trout
Phenylalanine 0.815mg 0.94mg Sesame
Valine 1.075mg 0.99mg Rainbow trout
Histidine 0.614mg 0.522mg Rainbow trout
Cholesterol 59mg 0mg Sesame
Trans Fat 0.047g Sesame
Saturated Fat 1.383g 6.957g Rainbow trout
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 18.759g Sesame
Polyunsaturated fat 1.507g 21.773g Sesame
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 Sesame
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
50%
Sesame
Minerals Daily Need Coverage Score
33%
Rainbow trout
348%
Sesame

Comparison summary

Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 40mg)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 59mg)
Which food is cheaper?
Sesame
Sesame is cheaper (difference - $3)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 5.574g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 0)
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.