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  6. Almond vs. Rainbow trout

Almond vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between Almond and Rainbow trout

  • Almond is 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

Almond 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.
Almond
Almond
9
:
1
Rainbow trout
Rainbow trout
Contains more Calcium +976%
Contains more Iron +1096.8%
Contains more Magnesium +980%
Contains more Phosphorus +112.8%
Contains more Potassium +94.4%
Contains less Sodium -98%
Contains more Zinc +593.3%
Contains more Copper +2141.3%
Contains more Manganese +19709.1%
Contains more Selenium +475.6%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +976%
Contains more Iron +1096.8%
Contains more Magnesium +980%
Contains more Phosphorus +112.8%
Contains more Potassium +94.4%
Contains less Sodium -98%
Contains more Zinc +593.3%
Contains more Copper +2141.3%
Contains more Manganese +19709.1%
Contains more Selenium +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.
Almond
Almond
4
:
8
Rainbow trout
Rainbow trout
Contains more Vitamin E +995.3%
Contains more Vitamin B1 +70.8%
Contains more Vitamin B2 +1164.4%
Contains more Folate +300%
Contains more Vitamin A +13900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +253.9%
Contains more Vitamin B6 +148.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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 E +995.3%
Contains more Vitamin B1 +70.8%
Contains more Vitamin B2 +1164.4%
Contains more Folate +300%
Contains more Vitamin A +13900%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +253.9%
Contains more Vitamin B6 +148.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Rainbow trout
Rainbow trout
Contains more Fats +707.9%
Contains more Carbs +∞%
Contains more Other +3600%
Contains more Water +1573.5%
Equal in Protein - 19.94
Almond
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
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 Fats +707.9%
Contains more Carbs +∞%
Contains more Other +3600%
Contains more Water +1573.5%
Equal in Protein - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Rainbow trout
Rainbow trout
Contains more Monounsaturated Fat +1494.3%
Contains more Polyunsaturated fat +718.1%
Contains less Saturated Fat -63.6%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +1494.3%
Contains more Polyunsaturated fat +718.1%
Contains less Saturated 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.
Almond Rainbow trout
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Almond Rainbow trout Opinion
Net carbs 9.05g 0g Almond
Protein 21.15g 19.94g Almond
Fats 49.93g 6.18g Almond
Carbs 21.55g 0g Almond
Calories 579kcal 141kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0g Rainbow trout
Fiber 12.5g 0g Almond
Calcium 269mg 25mg Almond
Iron 3.71mg 0.31mg Almond
Magnesium 270mg 25mg Almond
Phosphorus 481mg 226mg Almond
Potassium 733mg 377mg Almond
Sodium 1mg 51mg Almond
Zinc 3.12mg 0.45mg Almond
Copper 1.031mg 0.046mg Almond
Manganese 2.179mg 0.011mg Almond
Selenium 4.1µg 23.6µg Rainbow trout
Vitamin A 2IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 25.63mg 2.34mg Almond
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.205mg 0.12mg Almond
Vitamin B2 1.138mg 0.09mg Almond
Vitamin B3 3.618mg 5.567mg Rainbow trout
Vitamin B5 0.471mg 1.667mg Rainbow trout
Vitamin B6 0.137mg 0.34mg Rainbow trout
Folate 44µg 11µg Almond
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 0µg 0.1µg Rainbow trout
Tryptophan 0.211mg 0.234mg Rainbow trout
Threonine 0.601mg 0.915mg Rainbow trout
Isoleucine 0.751mg 0.962mg Rainbow trout
Leucine 1.473mg 1.696mg Rainbow trout
Lysine 0.568mg 1.916mg Rainbow trout
Methionine 0.157mg 0.618mg Rainbow trout
Phenylalanine 1.132mg 0.815mg Almond
Valine 0.855mg 1.075mg Rainbow trout
Histidine 0.539mg 0.614mg Rainbow trout
Cholesterol 0mg 59mg Almond
Trans Fat 0.015g 0.047g Almond
Saturated Fat 3.802g 1.383g Rainbow trout
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 31.551g 1.979g Almond
Polyunsaturated fat 12.329g 1.507g Almond
Omega-6 - Eicosadienoic acid 0.002g 0.04g Rainbow trout
Omega-6 - Linoleic acid 12.32g 0.466g Almond
Omega-6 - Gamma-linoleic acid 0g 0.008g Rainbow trout
Omega-3 - ALA 0.003g 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
Almond Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
82%
Almond
119%
Rainbow trout
Minerals Daily Need Coverage Score
142%
Almond
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 contains less Sodium?
Almond
Almond contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 59mg)
Which food is cheaper?
Almond
Almond is cheaper (difference - $4.6)
Which food is richer in minerals?
Almond
Almond 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. Almond - 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.