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  6. Rye vs. Rainbow trout

Rye vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Rye and Rainbow trout

  • Rye has more Manganese, Fiber, Copper, Iron, Magnesium, and Zinc, however, Rainbow trout is richer in Vitamin B12, Vitamin D, and Selenium.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% more.

The food varieties used in the comparison are Rye grain and Fish, trout, rainbow, farmed, raw.

Infographic

Rye 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.
Rye
Rye
8
:
2
Rainbow trout
Rainbow trout
Contains more Iron +748.4%
Contains more Magnesium +340%
Contains more Phosphorus +46.9%
Contains more Potassium +35.3%
Contains less Sodium -96.1%
Contains more Zinc +488.9%
Contains more Copper +697.8%
Contains more Manganese +23327.3%
Contains more Selenium +69.8%
Equal in Calcium - 25
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +748.4%
Contains more Magnesium +340%
Contains more Phosphorus +46.9%
Contains more Potassium +35.3%
Contains less Sodium -96.1%
Contains more Zinc +488.9%
Contains more Copper +697.8%
Contains more Manganese +23327.3%
Contains more Selenium +69.8%
Equal in Calcium - 25

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.
Rye
Rye
4
:
8
Rainbow trout
Rainbow trout
Contains more Vitamin B1 +163.3%
Contains more Vitamin B2 +178.9%
Contains more Folate +245.5%
Contains more Vitamin K +5800%
Contains more Vitamin A +2445.5%
Contains more Vitamin E +175.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +15.6%
Contains more Vitamin B12 +∞%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%
Contains more Vitamin B1 +163.3%
Contains more Vitamin B2 +178.9%
Contains more Folate +245.5%
Contains more Vitamin K +5800%
Contains more Vitamin A +2445.5%
Contains more Vitamin E +175.3%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +30.4%
Contains more Vitamin B5 +14.5%
Contains more Vitamin B6 +15.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Rainbow trout
Rainbow trout
Contains more Carbs +∞%
Contains more Other +1862.5%
Contains more Protein +92.8%
Contains more Fats +279.1%
Contains more Water +596.2%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Carbs +∞%
Contains more Other +1862.5%
Contains more Protein +92.8%
Contains more Fats +279.1%
Contains more Water +596.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +851.4%
Contains more Polyunsaturated fat +96.5%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -85.8%
Contains more Monounsaturated Fat +851.4%
Contains more Polyunsaturated 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.
Rye Rainbow trout
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 ok

All nutrients comparison - raw data values

Nutrient Rye Rainbow trout Opinion
Net carbs 60.76g 0g Rye
Protein 10.34g 19.94g Rainbow trout
Fats 1.63g 6.18g Rainbow trout
Carbs 75.86g 0g Rye
Calories 338kcal 141kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0g Rainbow trout
Fiber 15.1g 0g Rye
Calcium 24mg 25mg Rainbow trout
Iron 2.63mg 0.31mg Rye
Magnesium 110mg 25mg Rye
Phosphorus 332mg 226mg Rye
Potassium 510mg 377mg Rye
Sodium 2mg 51mg Rye
Zinc 2.65mg 0.45mg Rye
Copper 0.367mg 0.046mg Rye
Manganese 2.577mg 0.011mg Rye
Selenium 13.9µg 23.6µg Rainbow trout
Vitamin A 11IU 280IU Rainbow trout
Vitamin A RAE 1µg 84µg Rainbow trout
Vitamin E 0.85mg 2.34mg Rainbow trout
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.316mg 0.12mg Rye
Vitamin B2 0.251mg 0.09mg Rye
Vitamin B3 4.27mg 5.567mg Rainbow trout
Vitamin B5 1.456mg 1.667mg Rainbow trout
Vitamin B6 0.294mg 0.34mg Rainbow trout
Folate 38µg 11µg Rye
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 5.9µg 0.1µg Rye
Tryptophan 0.108mg 0.234mg Rainbow trout
Threonine 0.289mg 0.915mg Rainbow trout
Isoleucine 0.208mg 0.962mg Rainbow trout
Leucine 0.563mg 1.696mg Rainbow trout
Lysine 0.286mg 1.916mg Rainbow trout
Methionine 0.153mg 0.618mg Rainbow trout
Phenylalanine 0.435mg 0.815mg Rainbow trout
Valine 0.317mg 1.075mg Rainbow trout
Histidine 0.189mg 0.614mg Rainbow trout
Cholesterol 0mg 59mg Rye
Trans Fat 0g 0.047g Rye
Saturated Fat 0.197g 1.383g Rye
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 0.208g 1.979g Rainbow trout
Polyunsaturated fat 0.767g 1.507g 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
Rye Rainbow trout
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
36%
Rye
119%
Rainbow trout
Minerals Daily Need Coverage Score
98%
Rye
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 49mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.186g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $6.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.