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Pacific saury vs Rainbow trout - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.265g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pacific saury Rainbow trout
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pacific saury Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Pacific saury
82
Rainbow trout
Mineral Summary Score
20
Pacific saury
19
Rainbow trout

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +77.4%
Contains more Calcium +128%
Contains more Magnesium +24%
Contains more Copper +10.9%
Contains more Zinc +48.9%
Contains less Sodium -23.5%
Contains more Potassium +45.6%
Equal in Copper - 0.046
Equal in Phosphorus - 226
Contains more Iron +77.4%
Contains more Calcium +128%
Contains more Magnesium +24%
Contains more Copper +10.9%
Contains more Zinc +48.9%
Contains less Sodium -23.5%
Contains more Potassium +45.6%
Equal in Copper - 0.046
Equal in Phosphorus - 226

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +31%
Contains more Vitamin D +541.4%
Contains more Vitamin A +300%
Contains more Vitamin E +1070%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +142%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +190.6%
Contains more Vitamin B12 +115%
Equal in Vitamin K - 0.1
Contains more Vitamin C +31%
Contains more Vitamin D +541.4%
Contains more Vitamin A +300%
Contains more Vitamin E +1070%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +142%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +190.6%
Contains more Vitamin B12 +115%
Equal in Vitamin K - 0.1

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
116%
Pacific saury
120%
Rainbow trout
Carbohydrates
0%
Pacific saury
0%
Rainbow trout
Fats
3%
Pacific saury
29%
Rainbow trout

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pacific saury Rainbow trout Opinion
Calories 88 141 Rainbow trout
Protein 19.26 19.94 Rainbow trout
Fats 0.69 6.18 Rainbow trout
Vitamin C 3.8 2.9 Pacific saury
Carbs 0 0
Cholesterol 39 59 Pacific saury
Vitamin D 99 635 Rainbow trout
Iron 0.55 0.31 Pacific saury
Calcium 57 25 Pacific saury
Potassium 259 377 Rainbow trout
Magnesium 31 25 Pacific saury
Sugars 0 0
Fiber 0 0
Copper 0.051 0.046 Pacific saury
Zinc 0.67 0.45 Pacific saury
Starch
Phosphorus 220 226 Rainbow trout
Sodium 39 51 Pacific saury
Vitamin A 70 280 Rainbow trout
Vitamin E 0.2 2.34 Rainbow trout
Vitamin D 2.5 15.9 Rainbow trout
Vitamin B1 0.058 0.12 Rainbow trout
Vitamin B2 0.063 0.09 Rainbow trout
Vitamin B3 2.3 5.567 Rainbow trout
Vitamin B5 0.75 1.667 Rainbow trout
Vitamin B6 0.117 0.34 Rainbow trout
Vitamin B12 2 4.3 Rainbow trout
Vitamin K 0.1 0.1
Folic acid (B9) 0 0
Trans Fat 0.047 Pacific saury
Saturated Fat 0.118 1.383 Pacific saury
Monounsaturated Fat 0.157 1.979 Rainbow trout
Polyunsaturated fat 0.202 1.507 Rainbow trout
Tryptophan 0.216 0.234 Rainbow trout
Threonine 0.844 0.915 Rainbow trout
Isoleucine 0.887 0.962 Rainbow trout
Leucine 1.565 1.696 Rainbow trout
Lysine 1.768 1.916 Rainbow trout
Methionine 0.57 0.618 Rainbow trout
Phenylalanine 0.752 0.815 Rainbow trout
Valine 0.992 1.075 Rainbow trout
Histidine 0.567 0.614 Rainbow trout
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.