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Rainbow trout vs. Spelt — In-Depth Nutrition Comparison

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Differences between Rainbow trout and Spelt

  • Rainbow trout is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, and Vitamin E , however, Spelt is richer in Manganese, Copper, Iron, and Fiber.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% higher.

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Spelt, cooked.

Infographic

Rainbow trout vs Spelt 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 +150%
Contains more Phosphorus +50.7%
Contains more Potassium +163.6%
Contains more Selenium +490%
Contains more Iron +438.7%
Contains more Magnesium +96%
Contains less Sodium -90.2%
Contains more Zinc +177.8%
Contains more Copper +367.4%
Contains more Manganese +9818.2%
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 3% 63% 35% 65% 13% 1% 35% 72% 143% 22%
Contains more Calcium +150%
Contains more Phosphorus +50.7%
Contains more Potassium +163.6%
Contains more Selenium +490%
Contains more Iron +438.7%
Contains more Magnesium +96%
Contains less Sodium -90.2%
Contains more Zinc +177.8%
Contains more Copper +367.4%
Contains more Manganese +9818.2%

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.
:
1
Spelt
Contains more Vitamin A +6900%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +116.6%
Contains more Vitamin B6 +325%
Contains more Vitamin B12 +∞%
Contains more Folate +18.2%
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% 6% 0% 0% 26% 7% 49% 0% 19% 10% 0% 0%
Contains more Vitamin A +6900%
Contains more Vitamin E +800%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +116.6%
Contains more Vitamin B6 +325%
Contains more Vitamin B12 +∞%
Contains more Folate +18.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +262.5%
Contains more Fats +627.1%
Contains more Water +10.9%
Contains more Carbs +∞%
Contains more Other +712.5%
Equal in Water - 66.56
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more Protein +262.5%
Contains more Fats +627.1%
Contains more Water +10.9%
Contains more Carbs +∞%
Contains more Other +712.5%
Equal in Water - 66.56

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Spelt Opinion
Net carbs 0g 22.54g Spelt
Protein 19.94g 5.5g Rainbow trout
Fats 6.18g 0.85g Rainbow trout
Carbs 0g 26.44g Spelt
Calories 141kcal 127kcal Rainbow trout
Starch 19.57g Spelt
Fiber 0g 3.9g Spelt
Calcium 25mg 10mg Rainbow trout
Iron 0.31mg 1.67mg Spelt
Magnesium 25mg 49mg Spelt
Phosphorus 226mg 150mg Rainbow trout
Potassium 377mg 143mg Rainbow trout
Sodium 51mg 5mg Spelt
Zinc 0.45mg 1.25mg Spelt
Copper 0.046mg 0.215mg Spelt
Manganese 0.011mg 1.091mg Spelt
Selenium 23.6µg 4µg Rainbow trout
Vitamin A 280IU 4IU Rainbow trout
Vitamin A RAE 84µg 0µg Rainbow trout
Vitamin E 2.34mg 0.26mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.103mg Rainbow trout
Vitamin B2 0.09mg 0.03mg Rainbow trout
Vitamin B3 5.567mg 2.57mg Rainbow trout
Vitamin B5 1.667mg Rainbow trout
Vitamin B6 0.34mg 0.08mg Rainbow trout
Folate 11µg 13µg Spelt
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg Rainbow trout
Threonine 0.915mg Rainbow trout
Isoleucine 0.962mg Rainbow trout
Leucine 1.696mg Rainbow trout
Lysine 1.916mg Rainbow trout
Methionine 0.618mg Rainbow trout
Phenylalanine 0.815mg Rainbow trout
Valine 1.075mg Rainbow trout
Histidine 0.614mg Rainbow trout
Cholesterol 59mg 0mg Spelt
Trans Fat 0.047g Spelt
Saturated Fat 1.383g Spelt
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 Rainbow trout
Polyunsaturated fat 1.507g 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 Spelt
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
10%
Spelt
Minerals Daily Need Coverage Score
33%
Rainbow trout
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 1.383g)
Which food is cheaper?
Spelt
Spelt is cheaper (difference - $7)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.