Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Cheese
  5. Compare
  6. Cheese vs. Rainbow trout

Cheese vs. Rainbow trout — In-Depth Nutrition Comparison

Compare

How are cheese and rainbow trout different?

  • Cheese is higher in calcium, phosphorus, zinc, vitamin A, and vitamin B2; however, rainbow trout is richer in vitamin B12, vitamin D, and vitamin B3.
  • Daily need coverage for vitamin B12 for 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +2740%
Contains more ZincZinc +708.9%
Contains more PhosphorusPhosphorus +101.3%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +20.8%
Contains more PotassiumPotassium +396.1%
Contains more IronIron +121.4%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -92.2%
~equal in Magnesium ~25mg

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.
Cheese
Cheese
4
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +292.9%
Contains more Vitamin B2Vitamin B2 +375.6%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +145.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +229.6%
Contains more Vitamin DVitamin D +2550%
Contains more Vitamin B1Vitamin B1 +313.8%
Contains more Vitamin B3Vitamin B3 +9335.6%
Contains more Vitamin B5Vitamin B5 +306.6%
Contains more Vitamin B6Vitamin B6 +415.2%
Contains more Vitamin B12Vitamin B12 +290.9%
Contains more CholineCholine +293.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +14.7%
Contains more FatsFats +439%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4537.5%
Contains more WaterWater +99.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +367.2%
Contains less Sat. FatSaturated fat -92.7%
~equal in Polyunsaturated fat ~1.507g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese Rainbow trout DV% diff.
Vitamin B12 1.1µg 4.3µg 133%
Saturated fat 18.867g 1.383g 79%
Vitamin D 0.6µg 15.9µg 77%
Vitamin D 24IU 635IU 76%
Calcium 710mg 25mg 69%
Fats 33.31g 6.18g 42%
Vitamin B3 0.059mg 5.567mg 34%
Phosphorus 455mg 226mg 33%
Zinc 3.64mg 0.45mg 29%
Vitamin A 330µg 84µg 27%
Vitamin B2 0.428mg 0.09mg 26%
Sodium 653mg 51mg 26%
Vitamin B5 0.41mg 1.667mg 25%
Vitamin B6 0.066mg 0.34mg 21%
Monounsaturated fat 9.246g 1.979g 18%
Calories 404kcal 141kcal 13%
Cholesterol 99mg 59mg 13%
Vitamin E 0.71mg 2.34mg 11%
Selenium 28.5µg 23.6µg 9%
Potassium 76mg 377mg 9%
Choline 16.5mg 65mg 9%
Vitamin B1 0.029mg 0.12mg 8%
Protein 22.87g 19.94g 6%
Folate 27µg 11µg 4%
Vitamin C 0mg 2.9mg 3%
Copper 0.03mg 0.046mg 2%
Vitamin K 2.4µg 0.1µg 2%
Iron 0.14mg 0.31mg 2%
Polyunsaturated fat 1.421g 1.507g 1%
Carbs 3.09g 0g 1%
Manganese 0.027mg 0.011mg 1%
Net carbs 3.09g 0g N/A
Magnesium 27mg 25mg 0%
Sugar 0.48g 0g N/A
Trans fat 0.917g 0.047g N/A
Tryptophan 0.547mg 0.234mg 0%
Threonine 1.044mg 0.915mg 0%
Isoleucine 1.206mg 0.962mg 0%
Leucine 1.939mg 1.696mg 0%
Lysine 1.025mg 1.916mg 0%
Methionine 0.547mg 0.618mg 0%
Phenylalanine 1.074mg 0.815mg 0%
Valine 1.404mg 1.075mg 0%
Histidine 0.547mg 0.614mg 0%
Omega-3 - EPA 0.01g 0.217g N/A
Omega-3 - DHA 0.001g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.017g 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 0.007g 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Cheese
95%
Rainbow trout
Minerals Daily Need Coverage Score
79%
Cheese
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 40mg)
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 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 richer in minerals?
Cheese
Cheese 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. 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.