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Rainbow trout vs. Tuna salad — In-Depth Nutrition Comparison

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How are Rainbow trout and Tuna salad different?

  • Rainbow trout is richer in Vitamin B12, Vitamin B5, Vitamin B6, and Vitamin B1, while Tuna salad is higher in Selenium, Copper, Iron, and Vitamin B3.
  • Rainbow trout covers your daily need of Vitamin B12 129% more than Tuna salad.
  • Rainbow trout contains 6 times more Vitamin B5 than Tuna salad. Rainbow trout contains 1.667mg of Vitamin B5, while Tuna salad contains 0.26mg.
  • Tuna salad is lower in Cholesterol.

Fish, trout, rainbow, farmed, raw and Fish, tuna salad types were used in this article.

Infographic

Rainbow trout vs Tuna salad 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 +47.1%
Contains more Magnesium +31.6%
Contains more Phosphorus +27%
Contains more Potassium +111.8%
Contains less Sodium -87.3%
Contains more Iron +222.6%
Contains more Zinc +24.4%
Contains more Copper +215.2%
Contains more Manganese +263.6%
Contains more Selenium +74.6%
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 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +47.1%
Contains more Magnesium +31.6%
Contains more Phosphorus +27%
Contains more Potassium +111.8%
Contains less Sodium -87.3%
Contains more Iron +222.6%
Contains more Zinc +24.4%
Contains more Copper +215.2%
Contains more Manganese +263.6%
Contains more Selenium +74.6%

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.
:
Contains more Vitamin A +188.7%
Contains more Vitamin C +31.8%
Contains more Vitamin B1 +287.1%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +541.2%
Contains more Vitamin B6 +319.8%
Contains more Folate +37.5%
Contains more Vitamin B12 +258.3%
Contains more Vitamin B3 +20.4%
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 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
Contains more Vitamin A +188.7%
Contains more Vitamin C +31.8%
Contains more Vitamin B1 +287.1%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B5 +541.2%
Contains more Vitamin B6 +319.8%
Contains more Folate +37.5%
Contains more Vitamin B12 +258.3%
Contains more Vitamin B3 +20.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +24.3%
Contains more Water +16.8%
Contains more Fats +49.8%
Contains more Carbs +∞%
Contains more Other +2562.5%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +24.3%
Contains more Water +16.8%
Contains more Fats +49.8%
Contains more Carbs +∞%
Contains more Other +2562.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.4%
Contains more Monounsaturated Fat +45.9%
Contains more Polyunsaturated fat +173.5%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -10.4%
Contains more Monounsaturated Fat +45.9%
Contains more Polyunsaturated fat +173.5%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 19.94g 16.04g Rainbow trout
Fats 6.18g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 141kcal 187kcal Tuna salad
Calcium 25mg 17mg Rainbow trout
Iron 0.31mg 1mg Tuna salad
Magnesium 25mg 19mg Rainbow trout
Phosphorus 226mg 178mg Rainbow trout
Potassium 377mg 178mg Rainbow trout
Sodium 51mg 402mg Rainbow trout
Zinc 0.45mg 0.56mg Tuna salad
Copper 0.046mg 0.145mg Tuna salad
Manganese 0.011mg 0.04mg Tuna salad
Selenium 23.6µg 41.2µg Tuna salad
Vitamin A 280IU 97IU Rainbow trout
Vitamin A RAE 84µg 24µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 2.2mg Rainbow trout
Vitamin B1 0.12mg 0.031mg Rainbow trout
Vitamin B2 0.09mg 0.07mg Rainbow trout
Vitamin B3 5.567mg 6.7mg Tuna salad
Vitamin B5 1.667mg 0.26mg Rainbow trout
Vitamin B6 0.34mg 0.081mg Rainbow trout
Folate 11µg 8µg Rainbow trout
Vitamin B12 4.3µg 1.2µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg 0.18mg Rainbow trout
Threonine 0.915mg 0.701mg Rainbow trout
Isoleucine 0.962mg 0.739mg Rainbow trout
Leucine 1.696mg 1.293mg Rainbow trout
Lysine 1.916mg 1.457mg Rainbow trout
Methionine 0.618mg 0.47mg Rainbow trout
Phenylalanine 0.815mg 0.626mg Rainbow trout
Valine 1.075mg 0.824mg Rainbow trout
Histidine 0.614mg 0.467mg Rainbow trout
Cholesterol 59mg 13mg Tuna salad
Trans Fat 0.047g Tuna salad
Saturated Fat 1.383g 1.544g Rainbow trout
Omega-3 - DHA 0.516g 0.055g Rainbow trout
Omega-3 - EPA 0.217g 0.014g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 1.979g 2.887g Tuna salad
Polyunsaturated fat 1.507g 4.122g Tuna salad
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 Tuna salad
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
29%
Tuna salad
Minerals Daily Need Coverage Score
33%
Rainbow trout
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 46mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 351mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.161g)
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.