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Bluefish vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Bluefish and Rainbow trout different?

  • Bluefish is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin A RAE, and Zinc, however, Rainbow trout is richer in Vitamin B5.
  • Daily need coverage for Vitamin B12 from Bluefish is 80% higher.
  • Bluefish contains 2 times more Zinc than Rainbow trout. While Bluefish contains 1.04mg of Zinc, Rainbow trout contains only 0.45mg.
  • Rainbow trout has less Cholesterol.

Fish, bluefish, cooked, dry heat and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Bluefish 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.
Contains more Iron +100%
Contains more Magnesium +68%
Contains more Phosphorus +28.8%
Contains more Potassium +26.5%
Contains more Zinc +131.1%
Contains more Copper +47.8%
Contains more Manganese +145.5%
Contains more Selenium +98.3%
Contains more Calcium +177.8%
Contains less Sodium -33.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 30% 125% 43% 11% 29% 23% 4% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +100%
Contains more Magnesium +68%
Contains more Phosphorus +28.8%
Contains more Potassium +26.5%
Contains more Zinc +131.1%
Contains more Copper +47.8%
Contains more Manganese +145.5%
Contains more Selenium +98.3%
Contains more Calcium +177.8%
Contains less Sodium -33.8%

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 A +63.9%
Contains more Vitamin B3 +30.2%
Contains more Vitamin B6 +36.5%
Contains more Vitamin B12 +44.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +79.1%
Contains more Vitamin B5 +74.6%
Contains more Folate +450%
Equal in Vitamin B2 - 0.09
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 28% 0% 0% 0% 17% 23% 136% 58% 108% 2% 778% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 36% 1%
Contains more Vitamin A +63.9%
Contains more Vitamin B3 +30.2%
Contains more Vitamin B6 +36.5%
Contains more Vitamin B12 +44.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +79.1%
Contains more Vitamin B5 +74.6%
Contains more Folate +450%
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.8%
Contains more Other +7687.5%
Contains more Fats +13.6%
Contains more Water +17.8%
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 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 Protein +28.8%
Contains more Other +7687.5%
Contains more Fats +13.6%
Contains more Water +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.3%
Contains more Monounsaturated Fat +16.1%
Contains more Polyunsaturated fat +11%
24% 48% 28%
Saturated Fat: 1.172 g
Monounsaturated Fat: 2.297 g
Polyunsaturated fat: 1.358 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -15.3%
Contains more Monounsaturated Fat +16.1%
Contains more Polyunsaturated fat +11%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bluefish Rainbow trout Opinion
Protein 25.69g 19.94g Bluefish
Fats 5.44g 6.18g Rainbow trout
Calories 159kcal 141kcal Bluefish
Calcium 9mg 25mg Rainbow trout
Iron 0.62mg 0.31mg Bluefish
Magnesium 42mg 25mg Bluefish
Phosphorus 291mg 226mg Bluefish
Potassium 477mg 377mg Bluefish
Sodium 77mg 51mg Rainbow trout
Zinc 1.04mg 0.45mg Bluefish
Copper 0.068mg 0.046mg Bluefish
Manganese 0.027mg 0.011mg Bluefish
Selenium 46.8µg 23.6µg Bluefish
Vitamin A 459IU 280IU Bluefish
Vitamin A RAE 138µg 84µg Bluefish
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.067mg 0.12mg Rainbow trout
Vitamin B2 0.097mg 0.09mg Bluefish
Vitamin B3 7.247mg 5.567mg Bluefish
Vitamin B5 0.955mg 1.667mg Rainbow trout
Vitamin B6 0.464mg 0.34mg Bluefish
Folate 2µg 11µg Rainbow trout
Vitamin B12 6.22µg 4.3µg Bluefish
Choline 65mg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.288mg 0.234mg Bluefish
Threonine 1.126mg 0.915mg Bluefish
Isoleucine 1.184mg 0.962mg Bluefish
Leucine 2.088mg 1.696mg Bluefish
Lysine 2.36mg 1.916mg Bluefish
Methionine 0.76mg 0.618mg Bluefish
Phenylalanine 1.003mg 0.815mg Bluefish
Valine 1.324mg 1.075mg Bluefish
Histidine 0.756mg 0.614mg Bluefish
Cholesterol 76mg 59mg Rainbow trout
Trans Fat 0.047g Bluefish
Saturated Fat 1.172g 1.383g Bluefish
Omega-3 - DHA 0.665g 0.516g Bluefish
Omega-3 - EPA 0.323g 0.217g Bluefish
Omega-3 - DPA 0.079g 0.091g Rainbow trout
Monounsaturated Fat 2.297g 1.979g Bluefish
Polyunsaturated fat 1.358g 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
Bluefish Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
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
88%
Bluefish
113%
Rainbow trout
Minerals Daily Need Coverage Score
54%
Bluefish
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Bluefish
Bluefish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Bluefish
Bluefish is lower in Saturated Fat (difference - 0.211g)
Which food is cheaper?
Bluefish
Bluefish is cheaper (difference - $7)
Which food is richer in minerals?
Bluefish
Bluefish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.