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  6. Rainbow trout vs. Wild rice raw

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

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How are Rainbow trout and Wild rice raw different?

  • Rainbow trout is richer in Vitamin B12, Vitamin D, and Selenium, while Wild rice raw is higher in Manganese, Copper, Zinc, Magnesium, Phosphorus, Fiber, and Folate.
  • Rainbow trout covers your daily need of Vitamin B12 179% more than Wild rice raw.

Fish, trout, rainbow, farmed, raw and Wild rice, raw types were used in this article.

Infographic

Rainbow trout vs Wild rice raw 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.
Rainbow trout
Rainbow trout
2
:
8
Wild rice raw
Wild rice raw
Contains more Calcium +19%
Contains more Selenium +742.9%
Contains more Iron +532.3%
Contains more Magnesium +608%
Contains more Phosphorus +91.6%
Contains more Potassium +13.3%
Contains less Sodium -86.3%
Contains more Zinc +1224.4%
Contains more Copper +1039.1%
Contains more Manganese +11981.8%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +19%
Contains more Selenium +742.9%
Contains more Iron +532.3%
Contains more Magnesium +608%
Contains more Phosphorus +91.6%
Contains more Potassium +13.3%
Contains less Sodium -86.3%
Contains more Zinc +1224.4%
Contains more Copper +1039.1%
Contains more Manganese +11981.8%

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.
Rainbow trout
Rainbow trout
7
:
5
Wild rice raw
Wild rice raw
Contains more Vitamin A +1373.7%
Contains more Vitamin E +185.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +191.1%
Contains more Vitamin B3 +20.9%
Contains more Vitamin B6 +15%
Contains more Folate +763.6%
Contains more Vitamin K +1800%
Equal in Vitamin B1 - 0.115
Rainbow trout
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%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +1373.7%
Contains more Vitamin E +185.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +55.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin B2 +191.1%
Contains more Vitamin B3 +20.9%
Contains more Vitamin B6 +15%
Contains more Folate +763.6%
Contains more Vitamin K +1800%
Equal in Vitamin B1 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
3
:
2
Wild rice raw
Wild rice raw
Contains more Protein +35.4%
Contains more Fats +472.2%
Contains more Water +851%
Contains more Carbs +∞%
Contains more Other +1812.5%
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more Protein +35.4%
Contains more Fats +472.2%
Contains more Water +851%
Contains more Carbs +∞%
Contains more Other +1812.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +1144.7%
Contains more Polyunsaturated fat +122.9%
Contains less Saturated Fat -88.7%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +1144.7%
Contains more Polyunsaturated fat +122.9%
Contains less Saturated Fat -88.7%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Wild rice raw Opinion
Net carbs 0g 68.7g Wild rice raw
Protein 19.94g 14.73g Rainbow trout
Fats 6.18g 1.08g Rainbow trout
Carbs 0g 74.9g Wild rice raw
Calories 141kcal 357kcal Wild rice raw
Sugar 0g 2.5g Rainbow trout
Fiber 0g 6.2g Wild rice raw
Calcium 25mg 21mg Rainbow trout
Iron 0.31mg 1.96mg Wild rice raw
Magnesium 25mg 177mg Wild rice raw
Phosphorus 226mg 433mg Wild rice raw
Potassium 377mg 427mg Wild rice raw
Sodium 51mg 7mg Wild rice raw
Zinc 0.45mg 5.96mg Wild rice raw
Copper 0.046mg 0.524mg Wild rice raw
Manganese 0.011mg 1.329mg Wild rice raw
Selenium 23.6µg 2.8µg Rainbow trout
Vitamin A 280IU 19IU Rainbow trout
Vitamin A RAE 84µg 1µg Rainbow trout
Vitamin E 2.34mg 0.82mg 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 0.115mg Rainbow trout
Vitamin B2 0.09mg 0.262mg Wild rice raw
Vitamin B3 5.567mg 6.733mg Wild rice raw
Vitamin B5 1.667mg 1.074mg Rainbow trout
Vitamin B6 0.34mg 0.391mg Wild rice raw
Folate 11µg 95µg Wild rice raw
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg 1.9µg Wild rice raw
Tryptophan 0.234mg 0.179mg Rainbow trout
Threonine 0.915mg 0.469mg Rainbow trout
Isoleucine 0.962mg 0.618mg Rainbow trout
Leucine 1.696mg 1.018mg Rainbow trout
Lysine 1.916mg 0.629mg Rainbow trout
Methionine 0.618mg 0.438mg Rainbow trout
Phenylalanine 0.815mg 0.721mg Rainbow trout
Valine 1.075mg 0.858mg Rainbow trout
Histidine 0.614mg 0.384mg Rainbow trout
Cholesterol 59mg 0mg Wild rice raw
Trans Fat 0.047g Wild rice raw
Saturated Fat 1.383g 0.156g Wild rice raw
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 0.159g Rainbow trout
Polyunsaturated fat 1.507g 0.676g 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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Wild rice raw
Minerals Daily Need Coverage Score
33%
Rainbow trout
96%
Wild rice raw

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Wild rice raw
Wild rice raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 1.227g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $7)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
?
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.