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  6. Cottage cheese vs. Rainbow trout

Cottage cheese vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between cottage cheese and rainbow trout

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B3, selenium, vitamin B6, vitamin B5, vitamin E, and phosphorus than cottage cheese.
  • Rainbow trout's daily need coverage for vitamin B12 is 161% more.
  • Cottage cheese contains 7 times more sodium than rainbow trout. Cottage cheese contains 364mg of sodium, while rainbow trout contains 51mg.

The food varieties used in the comparison are Cheese, cottage, creamed, large or small curd and Fish, trout, rainbow, farmed, raw.

Infographic

Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 CalciumCalcium +232%
Contains more MagnesiumMagnesium +212.5%
Contains more PotassiumPotassium +262.5%
Contains more IronIron +342.9%
Contains more CopperCopper +58.6%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +450%
Contains more SeleniumSelenium +143.3%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 +81.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +127%
Contains more Vitamin EVitamin E +2825%
Contains more Vitamin DVitamin D +15800%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B3Vitamin B3 +5523.2%
Contains more Vitamin B5Vitamin B5 +199.3%
Contains more Vitamin B6Vitamin B6 +639.1%
Contains more Vitamin B12Vitamin B12 +900%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +253.3%
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Rainbow trout DV% diff.
Vitamin B12 0.43µg 4.3µg 161%
Vitamin D 3IU 635IU 79%
Vitamin D 0.1µg 15.9µg 79%
Vitamin B3 0.099mg 5.567mg 34%
Selenium 9.7µg 23.6µg 25%
Vitamin B6 0.046mg 0.34mg 23%
Vitamin B5 0.557mg 1.667mg 22%
Protein 11.12g 19.94g 18%
Vitamin E 0.08mg 2.34mg 15%
Cholesterol 17mg 59mg 14%
Sodium 364mg 51mg 14%
Phosphorus 159mg 226mg 10%
Polyunsaturated fat 0.123g 1.507g 9%
Choline 18.4mg 65mg 8%
Potassium 104mg 377mg 8%
Vitamin B1 0.027mg 0.12mg 8%
Calcium 83mg 25mg 6%
Vitamin B2 0.163mg 0.09mg 6%
Vitamin A 37µg 84µg 5%
Magnesium 8mg 25mg 4%
Iron 0.07mg 0.31mg 3%
Monounsaturated fat 0.778g 1.979g 3%
Vitamin C 0mg 2.9mg 3%
Fats 4.3g 6.18g 3%
Saturated fat 1.718g 1.383g 2%
Calories 98kcal 141kcal 2%
Copper 0.029mg 0.046mg 2%
Carbs 3.38g 0g 1%
Net carbs 3.38g 0g N/A
Sugar 2.67g 0g N/A
Zinc 0.4mg 0.45mg 0%
Manganese 0.002mg 0.011mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 12µg 11µg 0%
Trans fat 0.047g N/A
Tryptophan 0.147mg 0.234mg 0%
Threonine 0.5mg 0.915mg 0%
Isoleucine 0.591mg 0.962mg 0%
Leucine 1.116mg 1.696mg 0%
Lysine 0.934mg 1.916mg 0%
Methionine 0.269mg 0.618mg 0%
Phenylalanine 0.577mg 0.815mg 0%
Valine 0.748mg 1.075mg 0%
Histidine 0.326mg 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 0g 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 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 CarbsCarbs +∞%
Contains more OtherOther +1662.5%
Contains more ProteinProtein +79.3%
Contains more FatsFats +43.7%
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 less Sat. FatSaturated fat -19.5%
Contains more Mono. FatMonounsaturated fat +154.4%
Contains more Poly. FatPolyunsaturated fat +1125.2%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.