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  6. Beefsteak raw vs. Rainbow trout

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

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The main differences between beefsteak raw and rainbow trout

  • Beefsteak raw has more zinc, iron, vitamin B6, selenium, and vitamin B2; however, rainbow trout has more vitamin D, vitamin B12, vitamin A, and polyunsaturated fat.
  • Daily need coverage for vitamin D for rainbow trout is 105% higher.
  • Rainbow trout has 12 times less zinc than beefsteak raw. Beefsteak raw has 5.3mg of zinc, while rainbow trout has 0.45mg.

Food types used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Beefsteak 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 IronIron +545.2%
Contains more CopperCopper +71.7%
Contains more ZincZinc +1077.8%
Contains more SeleniumSelenium +18.2%
Contains more CalciumCalcium +400%
~equal in Magnesium ~25mg
~equal in Potassium ~377mg
~equal in Phosphorus ~226mg
~equal in Sodium ~51mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 B2Vitamin B2 +102.2%
Contains more Vitamin B6Vitamin B6 +59.7%
Contains more Vitamin KVitamin K +1400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin DVitamin D +15800%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B3Vitamin B3 +10.3%
Contains more Vitamin B12Vitamin B12 +59.9%
Contains more FolateFolate +266.7%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Rainbow trout DV% diff.
Vitamin D 0.1µg 15.9µg 79%
Vitamin D 3IU 635IU 79%
Vitamin B12 2.69µg 4.3µg 67%
Zinc 5.3mg 0.45mg 44%
Vitamin B5 1.667mg 33%
Iron 2mg 0.31mg 21%
Vitamin B6 0.543mg 0.34mg 16%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Polyunsaturated fat 0.189g 1.507g 9%
Vitamin A 2µg 84µg 9%
Selenium 27.9µg 23.6µg 8%
Vitamin B2 0.182mg 0.09mg 7%
Copper 0.079mg 0.046mg 4%
Vitamin B1 0.075mg 0.12mg 4%
Vitamin B3 5.048mg 5.567mg 3%
Cholesterol 67mg 59mg 3%
Vitamin C 0mg 2.9mg 3%
Protein 21.38g 19.94g 3%
Saturated fat 1.875g 1.383g 2%
Folate 3µg 11µg 2%
Calcium 5mg 25mg 2%
Phosphorus 220mg 226mg 1%
Monounsaturated fat 2.354g 1.979g 1%
Fats 5.36g 6.18g 1%
Vitamin K 1.5µg 0.1µg 1%
Calories 134kcal 141kcal 0%
Magnesium 25mg 25mg 0%
Potassium 375mg 377mg 0%
Sodium 55mg 51mg 0%
Manganese 0.011mg 0%
Trans fat 0.253g 0.047g N/A
Tryptophan 0.262mg 0.234mg 0%
Threonine 1.099mg 0.915mg 0%
Isoleucine 1.09mg 0.962mg 0%
Leucine 2.011mg 1.696mg 0%
Lysine 2.247mg 1.916mg 0%
Methionine 0.621mg 0.618mg 0%
Phenylalanine 0.931mg 0.815mg 0%
Valine 1.152mg 1.075mg 0%
Histidine 0.868mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.008g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.007g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.04g N/A
Omega-6 - Linoleic acid 0.142g 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 OtherOther +312.5%
Contains more FatsFats +15.3%
~equal in Protein ~19.94g
~equal in Carbs ~0g
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 +18.9%
Contains less Sat. FatSaturated fat -26.2%
Contains more Poly. FatPolyunsaturated fat +697.4%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.