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Alaska pollock vs Rainbow trout - In-Depth Nutrition Comparison

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What are the differences between Alaska pollock and Rainbow trout?

  • Alaska pollock is higher in Selenium, Magnesium, and Vitamin B2, yet Rainbow trout is higher in Vitamin D, Vitamin B12, Vitamin B5, Vitamin E , and Vitamin B3.
  • Rainbow trout's daily need coverage for Vitamin D is 97% more.
  • Alaska pollock has 8 times more Sodium than Rainbow trout. While Alaska pollock has 419mg of Sodium, Rainbow trout has only 51mg.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Alaska pollock 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +188%
Contains more Iron +80.6%
Contains more Magnesium +224%
Contains more Phosphorus +18.1%
Contains more Potassium +14.1%
Contains more Zinc +26.7%
Contains more Copper +30.4%
Contains less Sodium -87.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 22% 58% 115% 38% 55% 16% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +188%
Contains more Iron +80.6%
Contains more Magnesium +224%
Contains more Phosphorus +18.1%
Contains more Potassium +14.1%
Contains more Zinc +26.7%
Contains more Copper +30.4%
Contains less Sodium -87.8%

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 B2 +147.8%
Contains more Vitamin A +449%
Contains more Vitamin E +735.7%
Contains more Vitamin D +1123.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +41%
Contains more Vitamin B5 +285.9%
Contains more Folate +266.7%
Contains more Vitamin B12 +17.5%
Equal in Vitamin B6 - 0.34
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
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 +147.8%
Contains more Vitamin A +449%
Contains more Vitamin E +735.7%
Contains more Vitamin D +1123.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B3 +41%
Contains more Vitamin B5 +285.9%
Contains more Folate +266.7%
Contains more Vitamin B12 +17.5%
Equal in Vitamin B6 - 0.34
Equal in Vitamin K - 0.1

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Alaska pollock Rainbow trout Opinion
Net carbs 0g 0g
Protein 23.48g 19.94g Alaska pollock
Fats 1.18g 6.18g Rainbow trout
Carbs 0g 0g
Calories 111kcal 141kcal Rainbow trout
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 72mg 25mg Alaska pollock
Iron 0.56mg 0.31mg Alaska pollock
Magnesium 81mg 25mg Alaska pollock
Phosphorus 267mg 226mg Alaska pollock
Potassium 430mg 377mg Alaska pollock
Sodium 419mg 51mg Rainbow trout
Zinc 0.57mg 0.45mg Alaska pollock
Copper 0.06mg 0.046mg Alaska pollock
Vitamin A 51IU 280IU Rainbow trout
Vitamin E 0.28mg 2.34mg Rainbow trout
Vitamin D 51IU 635IU Rainbow trout
Vitamin D 1.3µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.054mg 0.12mg Rainbow trout
Vitamin B2 0.223mg 0.09mg Alaska pollock
Vitamin B3 3.949mg 5.567mg Rainbow trout
Vitamin B5 0.432mg 1.667mg Rainbow trout
Vitamin B6 0.329mg 0.34mg Rainbow trout
Folate 3µg 11µg Rainbow trout
Vitamin B12 3.66µg 4.3µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.234mg Alaska pollock
Threonine 1.029mg 0.915mg Alaska pollock
Isoleucine 1.082mg 0.962mg Alaska pollock
Leucine 1.908mg 1.696mg Alaska pollock
Lysine 2.157mg 1.916mg Alaska pollock
Methionine 0.696mg 0.618mg Alaska pollock
Phenylalanine 0.917mg 0.815mg Alaska pollock
Valine 1.21mg 1.075mg Alaska pollock
Histidine 0.691mg 0.614mg Alaska pollock
Cholesterol 86mg 59mg Rainbow trout
Trans Fat g 0.047g Alaska pollock
Saturated Fat 0.159g 1.383g Alaska pollock
Monounsaturated Fat 0.134g 1.979g Rainbow trout
Polyunsaturated fat 0.583g 1.507g Rainbow trout

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Alaska pollock
119
Rainbow trout
Mineral Summary Score
43
Alaska pollock
25
Rainbow trout

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 food.
Protein
141%
Alaska pollock
120%
Rainbow trout
Carbohydrates
0%
Alaska pollock
0%
Rainbow trout
Fats
5%
Alaska pollock
29%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 368mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 27mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 1.224g)
Which food is richer in minerals?
Alaska pollock
Alaska pollock is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/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.