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Almond butter vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on differences between almond butter and rainbow trout

  • Almond butter has more vitamin E, copper, manganese, vitamin B2, magnesium, fiber, phosphorus, and iron; however, rainbow trout is higher in vitamin B12 and vitamin D.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than almond butter.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Fish, trout, rainbow, farmed, raw.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +1016%
Contains more CalciumCalcium +1288%
Contains more PotassiumPotassium +98.4%
Contains more IronIron +1025.8%
Contains more CopperCopper +1930.4%
Contains more ZincZinc +631.1%
Contains more PhosphorusPhosphorus +124.8%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +19272.7%
Contains more SeleniumSelenium +883.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin EVitamin E +934.6%
Contains more Vitamin B2Vitamin B2 +943.3%
Contains more FolateFolate +381.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +192.7%
Contains more Vitamin B3Vitamin B3 +76.5%
Contains more Vitamin B5Vitamin B5 +424.2%
Contains more Vitamin B6Vitamin B6 +230.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +24.8%

All nutrients comparison - raw data values

Nutrient Almond butter Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin E 24.21mg 2.34mg 146%
Copper 0.934mg 0.046mg 99%
Manganese 2.131mg 0.011mg 92%
Polyunsaturated fat 13.613g 1.507g 81%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Fats 55.5g 6.18g 76%
Monounsaturated fat 32.445g 1.979g 76%
Vitamin B2 0.939mg 0.09mg 65%
Magnesium 279mg 25mg 60%
Fiber 10.3g 0g 41%
Phosphorus 508mg 226mg 40%
Iron 3.49mg 0.31mg 40%
Selenium 2.4µg 23.6µg 39%
Calcium 347mg 25mg 32%
Vitamin B5 0.318mg 1.667mg 27%
Zinc 3.29mg 0.45mg 26%
Calories 614kcal 141kcal 24%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.103mg 0.34mg 18%
Vitamin B3 3.155mg 5.567mg 15%
Saturated fat 4.152g 1.383g 13%
Folate 53µg 11µg 11%
Potassium 748mg 377mg 11%
Vitamin A 0µg 84µg 9%
Vitamin B1 0.041mg 0.12mg 7%
Carbs 18.82g 0g 6%
Vitamin C 0mg 2.9mg 3%
Protein 20.96g 19.94g 2%
Sodium 7mg 51mg 2%
Choline 52.1mg 65mg 2%
Net carbs 8.52g 0g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.159mg 0.234mg 0%
Threonine 0.555mg 0.915mg 0%
Isoleucine 0.813mg 0.962mg 0%
Leucine 1.483mg 1.696mg 0%
Lysine 0.612mg 1.916mg 0%
Methionine 0.122mg 0.618mg 0%
Phenylalanine 1.149mg 0.815mg 0%
Valine 0.937mg 1.075mg 0%
Histidine 0.55mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 FatsFats +798.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3750%
Contains more WaterWater +4400%
~equal in Protein ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +1539.5%
Contains more Poly. FatPolyunsaturated fat +803.3%
Contains less Sat. FatSaturated fat -66.7%

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.