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  6. Bean raw vs. Rainbow trout

Bean raw vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Bean raw and Rainbow trout

  • Bean raw has more Folate, Copper, Fiber, Iron, Manganese, Vitamin B1, Magnesium, and Potassium, however, Rainbow trout is richer in Vitamin B12, and Vitamin D.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% more.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Bean raw 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.
Bean raw
Bean raw
10
:
0
Rainbow trout
Rainbow trout
Contains more Calcium +352%
Contains more Iron +1535.5%
Contains more Magnesium +604%
Contains more Phosphorus +81.9%
Contains more Potassium +269.5%
Contains less Sodium -76.5%
Contains more Zinc +406.7%
Contains more Copper +1841.3%
Contains more Manganese +10336.4%
Contains more Selenium +18.2%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
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 +352%
Contains more Iron +1535.5%
Contains more Magnesium +604%
Contains more Phosphorus +81.9%
Contains more Potassium +269.5%
Contains less Sodium -76.5%
Contains more Zinc +406.7%
Contains more Copper +1841.3%
Contains more Manganese +10336.4%
Contains more Selenium +18.2%

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.
Bean raw
Bean raw
6
:
6
Rainbow trout
Rainbow trout
Contains more Vitamin C +117.2%
Contains more Vitamin B1 +494.2%
Contains more Vitamin B2 +135.6%
Contains more Vitamin B6 +39.4%
Contains more Folate +4672.7%
Contains more Vitamin K +5500%
Contains more Vitamin A +∞%
Contains more Vitamin E +1014.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +374.2%
Contains more Vitamin B5 +112.4%
Contains more Vitamin B12 +∞%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 C +117.2%
Contains more Vitamin B1 +494.2%
Contains more Vitamin B2 +135.6%
Contains more Vitamin B6 +39.4%
Contains more Folate +4672.7%
Contains more Vitamin K +5500%
Contains more Vitamin A +∞%
Contains more Vitamin E +1014.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +374.2%
Contains more Vitamin B5 +112.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Rainbow trout
Rainbow trout
Contains more Carbs +∞%
Contains more Other +4237.5%
Contains more Fats +402.4%
Contains more Water +551.4%
Equal in Protein - 19.94
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Carbs +∞%
Contains more Other +4237.5%
Contains more Fats +402.4%
Contains more Water +551.4%
Equal in Protein - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -83%
Contains more Monounsaturated Fat +764.2%
Contains more Polyunsaturated fat +270.3%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -83%
Contains more Monounsaturated Fat +764.2%
Contains more Polyunsaturated fat +270.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Rainbow trout Opinion
Net carbs 47.05g 0g Bean raw
Protein 21.42g 19.94g Bean raw
Fats 1.23g 6.18g Rainbow trout
Carbs 62.55g 0g Bean raw
Calories 347kcal 141kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 0g Rainbow trout
Fiber 15.5g 0g Bean raw
Calcium 113mg 25mg Bean raw
Iron 5.07mg 0.31mg Bean raw
Magnesium 176mg 25mg Bean raw
Phosphorus 411mg 226mg Bean raw
Potassium 1393mg 377mg Bean raw
Sodium 12mg 51mg Bean raw
Zinc 2.28mg 0.45mg Bean raw
Copper 0.893mg 0.046mg Bean raw
Manganese 1.148mg 0.011mg Bean raw
Selenium 27.9µg 23.6µg Bean raw
Vitamin A 0IU 280IU Rainbow trout
Vitamin A RAE 0µg 84µg Rainbow trout
Vitamin E 0.21mg 2.34mg Rainbow trout
Vitamin D 0IU 635IU Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Vitamin C 6.3mg 2.9mg Bean raw
Vitamin B1 0.713mg 0.12mg Bean raw
Vitamin B2 0.212mg 0.09mg Bean raw
Vitamin B3 1.174mg 5.567mg Rainbow trout
Vitamin B5 0.785mg 1.667mg Rainbow trout
Vitamin B6 0.474mg 0.34mg Bean raw
Folate 525µg 11µg Bean raw
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 5.6µg 0.1µg Bean raw
Tryptophan 0.237mg 0.234mg Bean raw
Threonine 0.81mg 0.915mg Rainbow trout
Isoleucine 0.871mg 0.962mg Rainbow trout
Leucine 1.558mg 1.696mg Rainbow trout
Lysine 1.356mg 1.916mg Rainbow trout
Methionine 0.259mg 0.618mg Rainbow trout
Phenylalanine 1.095mg 0.815mg Bean raw
Valine 0.998mg 1.075mg Rainbow trout
Histidine 0.556mg 0.614mg Rainbow trout
Cholesterol 0mg 59mg Bean raw
Trans Fat 0g 0.047g Bean raw
Saturated Fat 0.235g 1.383g Bean raw
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 0.229g 1.979g Rainbow trout
Polyunsaturated fat 0.407g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 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
Bean raw Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
119%
Rainbow trout
Minerals Daily Need Coverage Score
131%
Bean raw
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.148g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $5.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
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

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.