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  6. Cheese vs. Rainbow trout

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, 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" 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% 75% 14% 18% 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% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin AVitamin A +343.6%
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 Opinion
Calories 404kcal 141kcal Cheese
Protein 22.87g 19.94g Cheese
Fats 33.31g 6.18g Cheese
Vitamin C 0mg 2.9mg Rainbow trout
Net carbs 3.09g 0g Cheese
Carbs 3.09g 0g Cheese
Cholesterol 99mg 59mg Rainbow trout
Vitamin D 24IU 635IU Rainbow trout
Magnesium 27mg 25mg Cheese
Calcium 710mg 25mg Cheese
Potassium 76mg 377mg Rainbow trout
Iron 0.14mg 0.31mg Rainbow trout
Sugar 0.48g 0g Rainbow trout
Copper 0.03mg 0.046mg Rainbow trout
Zinc 3.64mg 0.45mg Cheese
Phosphorus 455mg 226mg Cheese
Sodium 653mg 51mg Rainbow trout
Vitamin A 1242IU 280IU Cheese
Vitamin A 330µg 84µg Cheese
Vitamin E 0.71mg 2.34mg Rainbow trout
Vitamin D 0.6µg 15.9µg Rainbow trout
Manganese 0.027mg 0.011mg Cheese
Selenium 28.5µg 23.6µg Cheese
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
Vitamin B12 1.1µg 4.3µg Rainbow trout
Vitamin K 2.4µg 0.1µg Cheese
Folate 27µg 11µg Cheese
Trans Fat 0.917g 0.047g Rainbow trout
Choline 16.5mg 65mg 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
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
Omega-3 - EPA 0.01g 0.217g Rainbow trout
Omega-3 - DHA 0.001g 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.017g 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.007g 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

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
33%
Cheese
113%
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.