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Rainbow trout vs. Wild rice — In-Depth Nutrition Comparison

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How are Rainbow trout and Wild rice different?

  • Rainbow trout is higher in Vitamin B12, Vitamin D, Selenium, Vitamin B5, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin E , however, Wild rice is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 179% higher.
  • Wild rice has less Cholesterol.

Fish, trout, rainbow, farmed, raw and Wild rice, cooked are the varieties used in this article.

Infographic

Rainbow trout vs Wild rice 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 +733.3%
Contains more Phosphorus +175.6%
Contains more Potassium +273.3%
Contains more Selenium +2850%
Contains more Iron +93.5%
Contains more Magnesium +28%
Contains less Sodium -94.1%
Contains more Zinc +197.8%
Contains more Copper +163%
Contains more Manganese +2463.6%
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 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +733.3%
Contains more Phosphorus +175.6%
Contains more Potassium +273.3%
Contains more Selenium +2850%
Contains more Iron +93.5%
Contains more Magnesium +28%
Contains less Sodium -94.1%
Contains more Zinc +197.8%
Contains more Copper +163%
Contains more Manganese +2463.6%

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 +9233.3%
Contains more Vitamin E +875%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +332.6%
Contains more Vitamin B5 +982.5%
Contains more Vitamin B6 +151.9%
Contains more Vitamin B12 +∞%
Contains more Folate +136.4%
Contains more Vitamin K +400%
Equal in Vitamin B2 - 0.087
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% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +9233.3%
Contains more Vitamin E +875%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B3 +332.6%
Contains more Vitamin B5 +982.5%
Contains more Vitamin B6 +151.9%
Contains more Vitamin B12 +∞%
Contains more Folate +136.4%
Contains more Vitamin K +400%
Equal in Vitamin B2 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +399.7%
Contains more Fats +1717.6%
Contains more Carbs +∞%
Contains more Other +400%
Equal in Water - 73.93
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +399.7%
Contains more Fats +1717.6%
Contains more Carbs +∞%
Contains more Other +400%
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3858%
Contains more Polyunsaturated fat +607.5%
Contains less Saturated Fat -96.5%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +3858%
Contains more Polyunsaturated fat +607.5%
Contains less Saturated Fat -96.5%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Wild rice Opinion
Net carbs 0g 19.54g Wild rice
Protein 19.94g 3.99g Rainbow trout
Fats 6.18g 0.34g Rainbow trout
Carbs 0g 21.34g Wild rice
Calories 141kcal 101kcal Rainbow trout
Fructose 0.2g Wild rice
Sugar 0g 0.73g Rainbow trout
Fiber 0g 1.8g Wild rice
Calcium 25mg 3mg Rainbow trout
Iron 0.31mg 0.6mg Wild rice
Magnesium 25mg 32mg Wild rice
Phosphorus 226mg 82mg Rainbow trout
Potassium 377mg 101mg Rainbow trout
Sodium 51mg 3mg Wild rice
Zinc 0.45mg 1.34mg Wild rice
Copper 0.046mg 0.121mg Wild rice
Manganese 0.011mg 0.282mg Wild rice
Selenium 23.6µg 0.8µg Rainbow trout
Vitamin A 280IU 3IU Rainbow trout
Vitamin A RAE 84µg 0µg Rainbow trout
Vitamin E 2.34mg 0.24mg 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 0.052mg Rainbow trout
Vitamin B2 0.09mg 0.087mg Rainbow trout
Vitamin B3 5.567mg 1.287mg Rainbow trout
Vitamin B5 1.667mg 0.154mg Rainbow trout
Vitamin B6 0.34mg 0.135mg Rainbow trout
Folate 11µg 26µg Wild rice
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg 0.5µg Wild rice
Tryptophan 0.234mg 0.049mg Rainbow trout
Threonine 0.915mg 0.127mg Rainbow trout
Isoleucine 0.962mg 0.167mg Rainbow trout
Leucine 1.696mg 0.276mg Rainbow trout
Lysine 1.916mg 0.17mg Rainbow trout
Methionine 0.618mg 0.119mg Rainbow trout
Phenylalanine 0.815mg 0.195mg Rainbow trout
Valine 1.075mg 0.232mg Rainbow trout
Histidine 0.614mg 0.104mg Rainbow trout
Cholesterol 59mg 0mg Wild rice
Trans Fat 0.047g Wild rice
Saturated Fat 1.383g 0.049g Wild rice
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 0.05g Rainbow trout
Polyunsaturated fat 1.507g 0.213g 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 Wild rice
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%
Wild rice
Minerals Daily Need Coverage Score
33%
Rainbow trout
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Wild rice
Wild rice is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 1.334g)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $7)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 57)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.