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Cheese vs Rainbow trout - In-Depth Nutrition Comparison

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How are Cheese and Rainbow trout different?

  • Cheese is higher in Calcium, Phosphorus, Zinc, Vitamin A RAE, and Vitamin B2, however Rainbow trout is richer in Vitamin B12, Vitamin D, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 133% higher.
  • Cheese contains 28 times more Calcium than Rainbow trout. While Cheese contains 710mg of Calcium, Rainbow trout contains only 25mg.
  • Rainbow trout has less Saturated Fat.

Cheese, cheddar and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2740%
Contains more Phosphorus +101.3%
Contains more Zinc +708.9%
Contains more Iron +121.4%
Contains more Potassium +396.1%
Contains less Sodium -92.2%
Contains more Copper +53.3%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 213% 6% 20% 195% 7% 86% 100% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +2740%
Contains more Phosphorus +101.3%
Contains more Zinc +708.9%
Contains more Iron +121.4%
Contains more Potassium +396.1%
Contains less Sodium -92.2%
Contains more Copper +53.3%
Equal in Magnesium - 25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cheese
4
:
Contains more Vitamin A +343.6%
Contains more Vitamin B2 +375.6%
Contains more Folate +145.5%
Contains more Vitamin K +2300%
Contains more Vitamin E +229.6%
Contains more Vitamin D +2550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +313.8%
Contains more Vitamin B3 +9335.6%
Contains more Vitamin B5 +306.6%
Contains more Vitamin B6 +415.2%
Contains more Vitamin B12 +290.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin A +343.6%
Contains more Vitamin B2 +375.6%
Contains more Folate +145.5%
Contains more Vitamin K +2300%
Contains more Vitamin E +229.6%
Contains more Vitamin D +2550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +313.8%
Contains more Vitamin B3 +9335.6%
Contains more Vitamin B5 +306.6%
Contains more Vitamin B6 +415.2%
Contains more Vitamin B12 +290.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cheese Rainbow trout
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese Rainbow trout Opinion
Net carbs 3.09g 0g Cheese
Protein 22.87g 19.94g Cheese
Fats 33.31g 6.18g Cheese
Carbs 3.09g 0g Cheese
Calories 404kcal 141kcal Cheese
Starch g g
Fructose 0g g Cheese
Sugar 0.48g 0g Rainbow trout
Fiber 0g 0g
Calcium 710mg 25mg Cheese
Iron 0.14mg 0.31mg Rainbow trout
Magnesium 27mg 25mg Cheese
Phosphorus 455mg 226mg Cheese
Potassium 76mg 377mg Rainbow trout
Sodium 653mg 51mg Rainbow trout
Zinc 3.64mg 0.45mg Cheese
Copper 0.03mg 0.046mg Rainbow trout
Vitamin A 1242IU 280IU Cheese
Vitamin E 0.71mg 2.34mg Rainbow trout
Vitamin D 24IU 635IU Rainbow trout
Vitamin D 0.6µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.029mg 0.12mg Rainbow trout
Vitamin B2 0.428mg 0.09mg Cheese
Vitamin B3 0.059mg 5.567mg Rainbow trout
Vitamin B5 0.41mg 1.667mg Rainbow trout
Vitamin B6 0.066mg 0.34mg Rainbow trout
Folate 27µg 11µg Cheese
Vitamin B12 1.1µg 4.3µg Rainbow trout
Vitamin K 2.4µg 0.1µg Cheese
Tryptophan 0.547mg 0.234mg Cheese
Threonine 1.044mg 0.915mg Cheese
Isoleucine 1.206mg 0.962mg Cheese
Leucine 1.939mg 1.696mg Cheese
Lysine 1.025mg 1.916mg Rainbow trout
Methionine 0.547mg 0.618mg Rainbow trout
Phenylalanine 1.074mg 0.815mg Cheese
Valine 1.404mg 1.075mg Cheese
Histidine 0.547mg 0.614mg Rainbow trout
Cholesterol 99mg 59mg Rainbow trout
Trans Fat 0.917g 0.047g Rainbow trout
Saturated Fat 18.867g 1.383g Rainbow trout
Monounsaturated Fat 9.246g 1.979g Cheese
Polyunsaturated fat 1.421g 1.507g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Cheese
119
Rainbow trout
Mineral Summary Score
79
Cheese
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
137%
Cheese
120%
Rainbow trout
Carbohydrates
3%
Cheese
0%
Rainbow trout
Fats
154%
Cheese
29%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 602mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 17.484g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.