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Atlantic mackerel vs Rainbow trout - In-Depth Nutrition Comparison

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What are the differences between Atlantic mackerel and Rainbow trout?

  • Atlantic mackerel is higher in Vitamin B12, Selenium, Vitamin B2, Magnesium, Iron, Vitamin B6, Vitamin B3, and Phosphorus, yet Rainbow trout is higher in Vitamin B5.
  • Atlantic mackerel's daily need coverage for Vitamin B12 is 612% more.
  • Atlantic mackerel has 5 times more Iron than Rainbow trout. While Atlantic mackerel has 1.57mg of Iron, Rainbow trout has only 0.31mg.
  • The amount of Saturated Fat in Rainbow trout is lower.

We used Fish, mackerel, Atlantic, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Atlantic mackerel 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 Iron +406.5%
Contains more Magnesium +288%
Contains more Phosphorus +23%
Contains more Zinc +108.9%
Contains more Copper +104.3%
Contains more Calcium +66.7%
Contains less Sodium -38.6%
Equal in Potassium - 377
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 59% 70% 120% 36% 11% 26% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Iron +406.5%
Contains more Magnesium +288%
Contains more Phosphorus +23%
Contains more Zinc +108.9%
Contains more Copper +104.3%
Contains more Calcium +66.7%
Contains less Sodium -38.6%
Equal in Potassium - 377

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 B1 +32.5%
Contains more Vitamin B2 +357.8%
Contains more Vitamin B3 +23%
Contains more Vitamin B6 +35.3%
Contains more Vitamin B12 +341.9%
Contains more Vitamin A +55.6%
Contains more Vitamin C +625%
Contains more Vitamin B5 +68.4%
Contains more Folate +450%
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% 2% 40% 96% 129% 60% 107% 2% 2375% 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 Vitamin B1 +32.5%
Contains more Vitamin B2 +357.8%
Contains more Vitamin B3 +23%
Contains more Vitamin B6 +35.3%
Contains more Vitamin B12 +341.9%
Contains more Vitamin A +55.6%
Contains more Vitamin C +625%
Contains more Vitamin B5 +68.4%
Contains more Folate +450%

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.
Atlantic mackerel Rainbow trout
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Rainbow trout Opinion
Net carbs 0g 0g
Protein 23.85g 19.94g Atlantic mackerel
Fats 17.81g 6.18g Atlantic mackerel
Carbs 0g 0g
Calories 262kcal 141kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g 0g Atlantic mackerel
Fiber 0g 0g
Calcium 15mg 25mg Rainbow trout
Iron 1.57mg 0.31mg Atlantic mackerel
Magnesium 97mg 25mg Atlantic mackerel
Phosphorus 278mg 226mg Atlantic mackerel
Potassium 401mg 377mg Atlantic mackerel
Sodium 83mg 51mg Rainbow trout
Zinc 0.94mg 0.45mg Atlantic mackerel
Copper 0.094mg 0.046mg Atlantic mackerel
Vitamin A 180IU 280IU Rainbow trout
Vitamin E mg 2.34mg Rainbow trout
Vitamin D IU 635IU Rainbow trout
Vitamin D µg 15.9µg Rainbow trout
Vitamin C 0.4mg 2.9mg Rainbow trout
Vitamin B1 0.159mg 0.12mg Atlantic mackerel
Vitamin B2 0.412mg 0.09mg Atlantic mackerel
Vitamin B3 6.85mg 5.567mg Atlantic mackerel
Vitamin B5 0.99mg 1.667mg Rainbow trout
Vitamin B6 0.46mg 0.34mg Atlantic mackerel
Folate 2µg 11µg Rainbow trout
Vitamin B12 19µg 4.3µg Atlantic mackerel
Vitamin K µg 0.1µg Rainbow trout
Tryptophan 0.267mg 0.234mg Atlantic mackerel
Threonine 1.045mg 0.915mg Atlantic mackerel
Isoleucine 1.099mg 0.962mg Atlantic mackerel
Leucine 1.938mg 1.696mg Atlantic mackerel
Lysine 2.19mg 1.916mg Atlantic mackerel
Methionine 0.706mg 0.618mg Atlantic mackerel
Phenylalanine 0.931mg 0.815mg Atlantic mackerel
Valine 1.228mg 1.075mg Atlantic mackerel
Histidine 0.702mg 0.614mg Atlantic mackerel
Cholesterol 75mg 59mg Rainbow trout
Trans Fat g 0.047g Atlantic mackerel
Saturated Fat 4.176g 1.383g Rainbow trout
Monounsaturated Fat 7.006g 1.979g Atlantic mackerel
Polyunsaturated fat 4.3g 1.507g Atlantic mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic mackerel 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
235
Atlantic mackerel
119
Rainbow trout
Mineral Summary Score
44
Atlantic mackerel
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
143%
Atlantic mackerel
120%
Rainbow trout
Carbohydrates
0%
Atlantic mackerel
0%
Rainbow trout
Fats
82%
Atlantic mackerel
29%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 2.793g)
Which food is lower in Sugar?
Atlantic mackerel
Atlantic mackerel is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Atlantic mackerel
Atlantic mackerel is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.