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Cheeseburger vs. Rainbow trout — In-Depth Nutrition Comparison

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How are cheeseburgers and rainbow trout different?

  • Cheeseburgers are higher in iron, vitamin B2, zinc, folate, and vitamin B1; however, rainbow trout is richer in vitamin B12, vitamin D, and vitamin B5.
  • Daily need coverage for vitamin B12 for rainbow trout is 148% higher.
  • Cheeseburgers contain 10 times more sodium than rainbow trout. While cheeseburgers contain 515mg of sodium, rainbow trout contains only 51mg.
  • Rainbow trout has a lower glycemic index (0) than cheeseburgers (66).

Fast foods, cheeseburger; single, regular patty; plain and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
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 +376%
Contains more IronIron +774.2%
Contains more CopperCopper +141.3%
Contains more ZincZinc +453.3%
Contains more ManganeseManganese +2772.7%
Contains more PotassiumPotassium +92.3%
Contains more PhosphorusPhosphorus +40.4%
Contains less SodiumSodium -90.1%
Contains more SeleniumSelenium +20.4%
~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.
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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
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 B1Vitamin B1 +144.2%
Contains more Vitamin B2Vitamin B2 +303.3%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +536.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +68%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin DVitamin D +15800%
Contains more Vitamin B5Vitamin B5 +205.9%
Contains more Vitamin B6Vitamin B6 +49.1%
Contains more Vitamin B12Vitamin B12 +465.8%
Contains more CholineCholine +124.9%
~equal in Vitamin B3 ~5.567mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 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 FatsFats +138.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2537.5%
Contains more ProteinProtein +20.8%
Contains more WaterWater +91%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 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 +173.5%
Contains less Sat. FatSaturated fat -78.6%
~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.
Cheeseburger Rainbow trout
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cheeseburger Rainbow trout DV% diff.
Vitamin B12 0.76µg 4.3µg 148%
Vitamin D 0.1µg 15.9µg 79%
Vitamin D 2IU 635IU 79%
Iron 2.71mg 0.31mg 30%
Saturated fat 6.473g 1.383g 23%
Vitamin B5 0.545mg 1.667mg 22%
Vitamin B2 0.363mg 0.09mg 21%
Sodium 515mg 51mg 20%
Zinc 2.49mg 0.45mg 19%
Folate 70µg 11µg 15%
Vitamin B1 0.293mg 0.12mg 14%
Fats 14.72g 6.18g 13%
Manganese 0.316mg 0.011mg 13%
Vitamin E 0.52mg 2.34mg 12%
Phosphorus 161mg 226mg 9%
Vitamin B6 0.228mg 0.34mg 9%
Carbs 28.03g 0g 9%
Monounsaturated fat 5.413g 1.979g 9%
Calcium 119mg 25mg 9%
Calories 308kcal 141kcal 8%
Starch 19.87g 8%
Fiber 2g 0g 8%
Protein 16.51g 19.94g 7%
Copper 0.111mg 0.046mg 7%
Selenium 19.6µg 23.6µg 7%
Choline 28.9mg 65mg 7%
Cholesterol 43mg 59mg 5%
Potassium 196mg 377mg 5%
Vitamin A 50µg 84µg 4%
Vitamin C 0mg 2.9mg 3%
Vitamin K 4.2µg 0.1µg 3%
Fructose 1.94g 2%
Vitamin B3 5.217mg 5.567mg 2%
Polyunsaturated fat 1.658g 1.507g 1%
Net carbs 26.03g 0g N/A
Magnesium 26mg 25mg 0%
Sugar 4.88g 0g N/A
Trans fat 0.57g 0.047g N/A
Tryptophan 0.155mg 0.234mg 0%
Threonine 0.571mg 0.915mg 0%
Isoleucine 0.755mg 0.962mg 0%
Leucine 1.316mg 1.696mg 0%
Lysine 0.784mg 1.916mg 0%
Methionine 0.377mg 0.618mg 0%
Phenylalanine 0.755mg 0.815mg 0%
Valine 0.881mg 1.075mg 0%
Histidine 0.445mg 0.614mg 0%
Omega-3 - EPA 0.005g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.125g 0.059g N/A
Omega-3 - DPA 0.01g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.001g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.005g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g 0.02g N/A
Omega-6 - Eicosadienoic acid 0.004g 0.04g N/A
Omega-6 - Linoleic acid 1.322g 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheeseburger Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
42%
Cheeseburger
95%
Rainbow trout
Minerals Daily Need Coverage Score
56%
Cheeseburger
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 4.88g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 464mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 5.09g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 66)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cheeseburger
Cheeseburger is lower in Cholesterol (difference - 16mg)
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $7)
Which food is richer in minerals?
Cheeseburger
Cheeseburger is relatively richer in minerals

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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.