Beef vs. Rainbow trout — In-Depth Nutrition Comparison
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What are the differences between beef and rainbow trout?
- Beef is higher in iron, zinc, vitamin B6, vitamin B2, and copper, yet rainbow trout is higher in vitamin D, vitamin B5, and vitamin E.
- Rainbow trout's daily need coverage for vitamin D is 105% more.
- Beef has 10 times more iron than rainbow trout. While beef has 3.04mg of iron, rainbow trout has only 0.31mg.
- The amount of saturated fat in rainbow trout is lower.
We used Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Fish, trout, rainbow, farmed, raw types in this article.
Infographic
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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.
| Contains more IronIron | +880.6% |
| Contains more CopperCopper | +110.9% |
| Contains more ZincZinc | +722.2% |
| Contains more PhosphorusPhosphorus | +14.6% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +92.3% |
| Contains more ManganeseManganese | +22.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +344.4% |
| Contains more Vitamin B6Vitamin B6 | +96.8% |
| Contains more Vitamin KVitamin K | +1500% |
| Contains more CholineCholine | +16.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +4100% |
| Contains more Vitamin EVitamin E | +836% |
| Contains more Vitamin DVitamin D | +15800% |
| Contains more Vitamin B1Vitamin B1 | +62.2% |
| Contains more Vitamin B5Vitamin B5 | +246.6% |
| Contains more FolateFolate | +57.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 0.1µg | 15.9µg | 79% |
| Vitamin D | 3IU | 635IU | 79% |
| Iron | 3.04mg | 0.31mg | 34% |
| Zinc | 3.7mg | 0.45mg | 30% |
| Vitamin B6 | 0.669mg | 0.34mg | 25% |
| Vitamin B5 | 0.481mg | 1.667mg | 24% |
| Vitamin B2 | 0.4mg | 0.09mg | 24% |
| Protein | 27.55g | 19.94g | 15% |
| Vitamin E | 0.25mg | 2.34mg | 14% |
| Vitamin A | 2µg | 84µg | 9% |
| Cholesterol | 85mg | 59mg | 9% |
| Polyunsaturated fat | 0.532g | 1.507g | 7% |
| Saturated fat | 2.595g | 1.383g | 6% |
| Copper | 0.097mg | 0.046mg | 6% |
| Phosphorus | 259mg | 226mg | 5% |
| Vitamin B12 | 4.21µg | 4.3µg | 4% |
| Vitamin B1 | 0.074mg | 0.12mg | 4% |
| Selenium | 25.4µg | 23.6µg | 3% |
| Magnesium | 14mg | 25mg | 3% |
| Vitamin C | 0mg | 2.9mg | 3% |
| Choline | 75.6mg | 65mg | 2% |
| Monounsaturated fat | 2.734g | 1.979g | 2% |
| Folate | 7µg | 11µg | 1% |
| Calories | 169kcal | 141kcal | 1% |
| Vitamin K | 1.6µg | 0.1µg | 1% |
| Vitamin B3 | 5.76mg | 5.567mg | 1% |
| Potassium | 352mg | 377mg | 1% |
| Calcium | 13mg | 25mg | 1% |
| Fats | 6.54g | 6.18g | 1% |
| Sodium | 54mg | 51mg | 0% |
| Manganese | 0.009mg | 0.011mg | 0% |
| Trans fat | 0.375g | 0.047g | N/A |
| Tryptophan | 0.359mg | 0.234mg | 0% |
| Threonine | 1.534mg | 0.915mg | 0% |
| Isoleucine | 1.52mg | 0.962mg | 0% |
| Leucine | 2.833mg | 1.696mg | 0% |
| Lysine | 3.178mg | 1.916mg | 0% |
| Methionine | 0.871mg | 0.618mg | 0% |
| Phenylalanine | 1.299mg | 0.815mg | 0% |
| Valine | 1.603mg | 1.075mg | 0% |
| Histidine | 1.244mg | 0.614mg | 0% |
| Omega-3 - EPA | 0.002g | 0.217g | N/A |
| Omega-3 - DHA | 0.002g | 0.516g | N/A |
| Omega-3 - ALA | 0.013g | 0.059g | N/A |
| Omega-3 - DPA | 0.011g | 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 | 0.017g | 0.02g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.04g | N/A |
| Omega-6 - Linoleic acid | 0.349g | 0.466g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more ProteinProtein | +38.2% |
| Contains more OtherOther | +150% |
| Contains more WaterWater | +12.3% |
~equal in
Fats
~6.18g
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.595 g
Monounsaturated fat:
Mono. Fat
2.734 g
Polyunsaturated fat:
Poly. Fat
0.532 g
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 | +38.2% |
| Contains less Sat. FatSaturated fat | -46.7% |
| Contains more Poly. FatPolyunsaturated fat | +183.3% |