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Shark vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between Shark and Rainbow trout?

  • Shark is richer in Selenium, and Iron, yet Rainbow trout is richer in Vitamin B12, Vitamin B5, Vitamin B3, and Potassium.
  • Rainbow trout's daily need coverage for Vitamin B12 is 129% higher.
  • Shark has 4 times more Iron than Rainbow trout. Shark has 1.11mg of Iron, while Rainbow trout has 0.31mg.
  • Rainbow trout contains less Saturated Fat.

We used Fish, shark, mixed species, cooked, batter-dipped and fried and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Shark 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 Calcium +100%
Contains more Iron +258.1%
Contains more Magnesium +72%
Contains more Manganese +354.5%
Contains more Selenium +44.1%
Contains more Phosphorus +16.5%
Contains more Potassium +143.2%
Contains less Sodium -58.2%
Equal in Zinc - 0.45
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 42% 31% 84% 14% 16% 14% 14% 7% 186%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +100%
Contains more Iron +258.1%
Contains more Magnesium +72%
Contains more Manganese +354.5%
Contains more Selenium +44.1%
Contains more Phosphorus +16.5%
Contains more Potassium +143.2%
Contains less Sodium -58.2%
Equal in Zinc - 0.45
Equal in Copper - 0.046

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.
Shark
2
:
Contains more Folate +36.4%
Contains more Vitamin A +55.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +168.9%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +255.4%
Equal in Vitamin B2 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 0% 18% 23% 53% 38% 70% 12% 152% 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 Folate +36.4%
Contains more Vitamin A +55.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +168.9%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +255.4%
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +123.6%
Contains more Carbs +∞%
Contains more Other +1250%
Contains more Water +22.8%
Equal in Protein - 19.94
19% 14% 6% 60%
Protein: 18.62 g
Fats: 13.82 g
Carbs: 6.39 g
Water: 60.09 g
Other: 1.08 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 +123.6%
Contains more Carbs +∞%
Contains more Other +1250%
Contains more Water +22.8%
Equal in Protein - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +199.9%
Contains more Polyunsaturated fat +145.6%
Contains less Saturated Fat -56.8%
25% 46% 29%
Saturated Fat: 3.205 g
Monounsaturated Fat: 5.935 g
Polyunsaturated fat: 3.701 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +199.9%
Contains more Polyunsaturated fat +145.6%
Contains less Saturated Fat -56.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark Rainbow trout Opinion
Net carbs 6.39g 0g Shark
Protein 18.62g 19.94g Rainbow trout
Fats 13.82g 6.18g Shark
Carbs 6.39g 0g Shark
Calories 228kcal 141kcal Shark
Calcium 50mg 25mg Shark
Iron 1.11mg 0.31mg Shark
Magnesium 43mg 25mg Shark
Phosphorus 194mg 226mg Rainbow trout
Potassium 155mg 377mg Rainbow trout
Sodium 122mg 51mg Rainbow trout
Zinc 0.48mg 0.45mg Shark
Copper 0.042mg 0.046mg Rainbow trout
Manganese 0.05mg 0.011mg Shark
Selenium 34µg 23.6µg Shark
Vitamin A 180IU 280IU Rainbow trout
Vitamin A RAE 54µg 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 0.072mg 0.12mg Rainbow trout
Vitamin B2 0.097mg 0.09mg Shark
Vitamin B3 2.783mg 5.567mg Rainbow trout
Vitamin B5 0.62mg 1.667mg Rainbow trout
Vitamin B6 0.3mg 0.34mg Rainbow trout
Folate 15µg 11µg Shark
Vitamin B12 1.21µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.212mg 0.234mg Rainbow trout
Threonine 0.843mg 0.915mg Rainbow trout
Isoleucine 0.867mg 0.962mg Rainbow trout
Leucine 1.515mg 1.696mg Rainbow trout
Lysine 1.634mg 1.916mg Rainbow trout
Methionine 0.541mg 0.618mg Rainbow trout
Phenylalanine 0.75mg 0.815mg Rainbow trout
Valine 0.965mg 1.075mg Rainbow trout
Histidine 0.538mg 0.614mg Rainbow trout
Cholesterol 59mg 59mg
Trans Fat 0.047g Shark
Saturated Fat 3.205g 1.383g Rainbow trout
Omega-3 - DHA 0.431g 0.516g Rainbow trout
Omega-3 - EPA 0.258g 0.217g Shark
Omega-3 - DPA 0.089g 0.091g Rainbow trout
Monounsaturated Fat 5.935g 1.979g Shark
Polyunsaturated fat 3.701g 1.507g Shark
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
Shark Rainbow trout
Low Fats diet ok
Low Carbs diet ok
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
31%
Shark
119%
Rainbow trout
Minerals Daily Need Coverage Score
42%
Shark
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Shark
Shark is lower in Sugar (difference - 0g)
Which food is cheaper?
Shark
Shark is cheaper (difference - $7)
Which food is richer in minerals?
Shark
Shark is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 1.822g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
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)

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. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175143/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.