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Carp vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Carp and Rainbow trout different?

  • Carp is higher in Phosphorus, Iron, and Zinc, however, Rainbow trout is richer in Vitamin B12, Vitamin B3, Vitamin B5, Selenium, Vitamin B6, and Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 118% higher.
  • Carp contains 5 times more Iron than Rainbow trout. While Carp contains 1.59mg of Iron, Rainbow trout contains only 0.31mg.
  • Rainbow trout has less Cholesterol.

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

Infographic

Carp 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 Calcium +108%
Contains more Iron +412.9%
Contains more Magnesium +52%
Contains more Phosphorus +135%
Contains more Potassium +13.3%
Contains more Zinc +322.2%
Contains more Copper +58.7%
Contains more Manganese +354.5%
Contains less Sodium -19%
Contains more Selenium +45.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 60% 28% 228% 38% 9% 52% 25% 7% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +108%
Contains more Iron +412.9%
Contains more Magnesium +52%
Contains more Phosphorus +135%
Contains more Potassium +13.3%
Contains more Zinc +322.2%
Contains more Copper +58.7%
Contains more Manganese +354.5%
Contains less Sodium -19%
Contains more Selenium +45.7%

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.
Carp
2
:
Contains more Vitamin B1 +16.7%
Contains more Folate +54.5%
Contains more Vitamin A +775%
Contains more Vitamin C +81.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +165.1%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +55.3%
Contains more Vitamin B12 +192.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 35% 17% 40% 53% 51% 13% 184% 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 B1 +16.7%
Contains more Folate +54.5%
Contains more Vitamin A +775%
Contains more Vitamin C +81.3%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +165.1%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +55.3%
Contains more Vitamin B12 +192.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.6%
Contains more Fats +16%
Contains more Other +325%
Equal in Water - 73.8
23% 7% 70%
Protein: 22.86 g
Fats: 7.17 g
Carbs: 0 g
Water: 69.63 g
Other: 0.34 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 +14.6%
Contains more Fats +16%
Contains more Other +325%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +50.8%
Contains more Polyunsaturated fat +21.8%
Equal in Saturated Fat - 1.383
22% 48% 30%
Saturated Fat: 1.388 g
Monounsaturated Fat: 2.985 g
Polyunsaturated fat: 1.835 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +50.8%
Contains more Polyunsaturated fat +21.8%
Equal in Saturated Fat - 1.383

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carp Rainbow trout Opinion
Protein 22.86g 19.94g Carp
Fats 7.17g 6.18g Carp
Calories 162kcal 141kcal Carp
Calcium 52mg 25mg Carp
Iron 1.59mg 0.31mg Carp
Magnesium 38mg 25mg Carp
Phosphorus 531mg 226mg Carp
Potassium 427mg 377mg Carp
Sodium 63mg 51mg Rainbow trout
Zinc 1.9mg 0.45mg Carp
Copper 0.073mg 0.046mg Carp
Manganese 0.05mg 0.011mg Carp
Selenium 16.2µg 23.6µg Rainbow trout
Vitamin A 32IU 280IU Rainbow trout
Vitamin A RAE 10µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 1.6mg 2.9mg Rainbow trout
Vitamin B1 0.14mg 0.12mg Carp
Vitamin B2 0.07mg 0.09mg Rainbow trout
Vitamin B3 2.1mg 5.567mg Rainbow trout
Vitamin B5 0.87mg 1.667mg Rainbow trout
Vitamin B6 0.219mg 0.34mg Rainbow trout
Folate 17µg 11µg Carp
Vitamin B12 1.47µg 4.3µg Rainbow trout
Choline 65mg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.256mg 0.234mg Carp
Threonine 1.002mg 0.915mg Carp
Isoleucine 1.054mg 0.962mg Carp
Leucine 1.858mg 1.696mg Carp
Lysine 2.1mg 1.916mg Carp
Methionine 0.677mg 0.618mg Carp
Phenylalanine 0.893mg 0.815mg Carp
Valine 1.178mg 1.075mg Carp
Histidine 0.673mg 0.614mg Carp
Cholesterol 84mg 59mg Rainbow trout
Trans Fat 0.047g Carp
Saturated Fat 1.388g 1.383g Rainbow trout
Omega-3 - DHA 0.146g 0.516g Rainbow trout
Omega-3 - EPA 0.305g 0.217g Carp
Omega-3 - DPA 0.105g 0.091g Carp
Monounsaturated Fat 2.985g 1.979g Carp
Polyunsaturated fat 1.835g 1.507g Carp
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
Carp 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
31%
Carp
113%
Rainbow trout
Minerals Daily Need Coverage Score
55%
Carp
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.0049999999999999g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Carp
Carp is lower in Sugar (difference - 0g)
Which food is cheaper?
Carp
Carp is cheaper (difference - $7)
Which food is richer in minerals?
Carp
Carp is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Carp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174185/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.