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  6. Coconut vs. Rainbow trout

Coconut vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between coconut and rainbow trout

  • Coconut has more manganese, copper, fiber, and iron; however, rainbow trout has more vitamin B12, vitamin D, vitamin B3, vitamin B5, and selenium.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Rainbow trout is lower in saturated fat.
  • Coconut has a higher glycemic index than rainbow trout.

Food types used in this article are Nuts, coconut meat, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 MagnesiumMagnesium +28%
Contains more IronIron +683.9%
Contains more CopperCopper +845.7%
Contains more ZincZinc +144.4%
Contains less SodiumSodium -60.8%
Contains more ManganeseManganese +13536.4%
Contains more CalciumCalcium +78.6%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +133.7%
~equal in Potassium ~377mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 CVitamin C +13.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +136.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +930.9%
Contains more Vitamin B5Vitamin B5 +455.7%
Contains more Vitamin B6Vitamin B6 +529.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +437.2%

All nutrients comparison - raw data values

Nutrient Coconut Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Saturated fat 29.698g 1.383g 129%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Manganese 1.5mg 0.011mg 65%
Copper 0.435mg 0.046mg 43%
Fats 33.49g 6.18g 42%
Fiber 9g 0g 36%
Protein 3.33g 19.94g 33%
Vitamin B3 0.54mg 5.567mg 31%
Vitamin B5 0.3mg 1.667mg 27%
Iron 2.43mg 0.31mg 27%
Selenium 10.1µg 23.6µg 25%
Vitamin B6 0.054mg 0.34mg 22%
Cholesterol 0mg 59mg 20%
Phosphorus 113mg 226mg 16%
Vitamin E 0.24mg 2.34mg 14%
Calories 354kcal 141kcal 11%
Choline 12.1mg 65mg 10%
Vitamin A 0µg 84µg 9%
Polyunsaturated fat 0.366g 1.507g 8%
Zinc 1.1mg 0.45mg 6%
Vitamin B1 0.066mg 0.12mg 5%
Vitamin B2 0.02mg 0.09mg 5%
Carbs 15.23g 0g 5%
Folate 26µg 11µg 4%
Magnesium 32mg 25mg 2%
Potassium 356mg 377mg 1%
Calcium 14mg 25mg 1%
Sodium 20mg 51mg 1%
Monounsaturated fat 1.425g 1.979g 1%
Vitamin C 3.3mg 2.9mg 0%
Net carbs 6.23g 0g N/A
Sugar 6.23g 0g N/A
Vitamin K 0.2µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.039mg 0.234mg 0%
Threonine 0.121mg 0.915mg 0%
Isoleucine 0.131mg 0.962mg 0%
Leucine 0.247mg 1.696mg 0%
Lysine 0.147mg 1.916mg 0%
Methionine 0.062mg 0.618mg 0%
Phenylalanine 0.169mg 0.815mg 0%
Valine 0.202mg 1.075mg 0%
Histidine 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +441.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1100%
Contains more ProteinProtein +498.8%
Contains more WaterWater +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -95.3%
Contains more Mono. FatMonounsaturated fat +38.9%
Contains more Poly. FatPolyunsaturated fat +311.7%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.