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Halibut vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between Halibut and Rainbow trout?

  • Halibut is richer in Selenium, Vitamin B6, and Iron, yet Rainbow trout is richer in Vitamin B12, Vitamin B5, Vitamin B3, and Vitamin A RAE.
  • Rainbow trout's daily need coverage for Vitamin B12 is 139% higher.
  • Halibut has 3 times more Iron than Rainbow trout. Halibut has 0.85mg of Iron, while Rainbow trout has 0.31mg.
  • Rainbow trout contains less Saturated Fat.

We used Fish, halibut, greenland, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Halibut vs Rainbow trout 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 Iron +174.2%
Contains more Magnesium +32%
Contains more Zinc +13.3%
Contains more Manganese +36.4%
Contains more Selenium +98.3%
Contains more Calcium +525%
Contains less Sodium -50.5%
Contains more Copper +21.1%
Equal in Phosphorus - 226
Equal in Potassium - 377
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +174.2%
Contains more Magnesium +32%
Contains more Zinc +13.3%
Contains more Manganese +36.4%
Contains more Selenium +98.3%
Contains more Calcium +525%
Contains less Sodium -50.5%
Contains more Copper +21.1%
Equal in Phosphorus - 226
Equal in Potassium - 377

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 B2 +14.4%
Contains more Vitamin B6 +42.6%
Contains more Vitamin A +366.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B3 +189.5%
Contains more Vitamin B5 +478.8%
Contains more Folate +1000%
Contains more Vitamin B12 +347.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0%
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%
Contains more Vitamin B2 +14.4%
Contains more Vitamin B6 +42.6%
Contains more Vitamin A +366.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B3 +189.5%
Contains more Vitamin B5 +478.8%
Contains more Folate +1000%
Contains more Vitamin B12 +347.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +187.1%
Contains more Other +2350%
Contains more Water +19.3%
Equal in Protein - 19.94
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Fats +187.1%
Contains more Other +2350%
Contains more Water +19.3%
Equal in Protein - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +442.8%
Contains more Polyunsaturated fat +16.3%
Contains less Saturated Fat -55.4%
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +442.8%
Contains more Polyunsaturated fat +16.3%
Contains less Saturated Fat -55.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Halibut Rainbow trout
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Halibut Rainbow trout Opinion
Protein 18.42g 19.94g Rainbow trout
Fats 17.74g 6.18g Halibut
Calories 239kcal 141kcal Halibut
Calcium 4mg 25mg Rainbow trout
Iron 0.85mg 0.31mg Halibut
Magnesium 33mg 25mg Halibut
Phosphorus 210mg 226mg Rainbow trout
Potassium 344mg 377mg Rainbow trout
Sodium 103mg 51mg Rainbow trout
Zinc 0.51mg 0.45mg Halibut
Copper 0.038mg 0.046mg Rainbow trout
Manganese 0.015mg 0.011mg Halibut
Selenium 46.8µg 23.6µg Halibut
Vitamin A 60IU 280IU Rainbow trout
Vitamin A RAE 18µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.073mg 0.12mg Rainbow trout
Vitamin B2 0.103mg 0.09mg Halibut
Vitamin B3 1.923mg 5.567mg Rainbow trout
Vitamin B5 0.288mg 1.667mg Rainbow trout
Vitamin B6 0.485mg 0.34mg Halibut
Folate 1µg 11µg Rainbow trout
Vitamin B12 0.96µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.206mg 0.234mg Rainbow trout
Threonine 0.808mg 0.915mg Rainbow trout
Isoleucine 0.849mg 0.962mg Rainbow trout
Leucine 1.497mg 1.696mg Rainbow trout
Lysine 1.692mg 1.916mg Rainbow trout
Methionine 0.545mg 0.618mg Rainbow trout
Phenylalanine 0.719mg 0.815mg Rainbow trout
Valine 0.949mg 1.075mg Rainbow trout
Histidine 0.542mg 0.614mg Rainbow trout
Cholesterol 59mg 59mg
Trans Fat 0.047g Halibut
Saturated Fat 3.102g 1.383g Rainbow trout
Omega-3 - DHA 0.504g 0.516g Rainbow trout
Omega-3 - EPA 0.674g 0.217g Halibut
Omega-3 - DPA 0.114g 0.091g Halibut
Monounsaturated Fat 10.742g 1.979g Halibut
Polyunsaturated fat 1.753g 1.507g Halibut
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
Halibut Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
28%
Halibut
119%
Rainbow trout
Minerals Daily Need Coverage Score
47%
Halibut
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 52mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 1.719g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Halibut
Halibut is lower in Sugar (difference - 0g)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (59 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.