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  6. Almonds vs. Rainbow trout

Almonds vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between almonds and rainbow trout

  • Almonds are higher in vitamin E, copper, manganese, vitamin B2, magnesium, fiber, iron, and phosphorus; however, rainbow trout is richer in vitamin B12 and vitamin D.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.

The food types used in this comparison are Nuts, almonds and Fish, trout, rainbow, farmed, raw.

Infographic

Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +980%
Contains more CalciumCalcium +976%
Contains more PotassiumPotassium +94.4%
Contains more IronIron +1096.8%
Contains more CopperCopper +2141.3%
Contains more ZincZinc +593.3%
Contains more PhosphorusPhosphorus +112.8%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +19709.1%
Contains more SeleniumSelenium +475.6%

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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 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 +995.3%
Contains more Vitamin B1Vitamin B1 +70.8%
Contains more Vitamin B2Vitamin B2 +1164.4%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +53.9%
Contains more Vitamin B5Vitamin B5 +253.9%
Contains more Vitamin B6Vitamin B6 +148.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +24.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +707.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3600%
Contains more WaterWater +1573.5%
~equal in Protein ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 +1494.3%
Contains more Poly. FatPolyunsaturated fat +718.1%
Contains less Sat. FatSaturated fat -63.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almonds Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin E 25.63mg 2.34mg 155%
Copper 1.031mg 0.046mg 109%
Manganese 2.179mg 0.011mg 94%
Vitamin B2 1.138mg 0.09mg 81%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Monounsaturated fat 31.551g 1.979g 74%
Polyunsaturated fat 12.329g 1.507g 72%
Fats 49.93g 6.18g 67%
Magnesium 270mg 25mg 58%
Fiber 12.5g 0g 50%
Iron 3.71mg 0.31mg 43%
Phosphorus 481mg 226mg 36%
Selenium 4.1µg 23.6µg 35%
Vitamin B5 0.471mg 1.667mg 24%
Zinc 3.12mg 0.45mg 24%
Calcium 269mg 25mg 24%
Calories 579kcal 141kcal 22%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.137mg 0.34mg 16%
Vitamin B3 3.618mg 5.567mg 12%
Saturated fat 3.802g 1.383g 11%
Potassium 733mg 377mg 10%
Vitamin A 0µg 84µg 9%
Folate 44µg 11µg 8%
Carbs 21.55g 0g 7%
Vitamin B1 0.205mg 0.12mg 7%
Vitamin C 0mg 2.9mg 3%
Protein 21.15g 19.94g 2%
Sodium 1mg 51mg 2%
Choline 52.1mg 65mg 2%
Net carbs 9.05g 0g N/A
Sugar 4.35g 0g N/A
Starch 0.72g 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.015g 0.047g N/A
Tryptophan 0.211mg 0.234mg 0%
Threonine 0.601mg 0.915mg 0%
Isoleucine 0.751mg 0.962mg 0%
Leucine 1.473mg 1.696mg 0%
Lysine 0.568mg 1.916mg 0%
Methionine 0.157mg 0.618mg 0%
Phenylalanine 1.132mg 0.815mg 0%
Valine 0.855mg 1.075mg 0%
Histidine 0.539mg 0.614mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.003g 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.04g N/A
Omega-6 - Linoleic acid 12.32g 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
78%
Almonds
95%
Rainbow trout
Minerals Daily Need Coverage Score
142%
Almonds
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 2.419g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Almonds
Almonds is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 50mg)
Which food is cheaper?
Almonds
Almonds is cheaper (difference - $4.6)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.