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Cod vs Rainbow trout - In-Depth Nutrition Comparison

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A recap on differences between Cod and Rainbow trout

  • Cod has more Vitamin B5, and Selenium, however Rainbow trout is higher in Vitamin B12, Vitamin D, Vitamin B3, Vitamin E , Vitamin A RAE, and Vitamin B6.
  • Cod covers your daily Vitamin B5 needs 3027% more than Rainbow trout.
  • Cod has less Cholesterol.

Food varieties used in this article are Fish, cod, Atlantic, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Cod 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 Iron +22.6%
Contains more Magnesium +28%
Contains more Calcium +56.3%
Contains more Phosphorus +11.3%
Contains more Copper +64.3%
Equal in Potassium - 377
Equal in Sodium - 51
Equal in Zinc - 0.45
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Iron +22.6%
Contains more Magnesium +28%
Contains more Calcium +56.3%
Contains more Phosphorus +11.3%
Contains more Copper +64.3%
Equal in Potassium - 377
Equal in Sodium - 51
Equal in Zinc - 0.45

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
Cod
1
:
Contains more Vitamin B5 +9078.2%
Contains more Vitamin A +600%
Contains more Vitamin E +265.6%
Contains more Vitamin D +1666.7%
Contains more Vitamin C +190%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +38.5%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B6 +38.8%
Contains more Folate +57.1%
Contains more Vitamin B12 +372.5%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
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 B5 +9078.2%
Contains more Vitamin A +600%
Contains more Vitamin E +265.6%
Contains more Vitamin D +1666.7%
Contains more Vitamin C +190%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +38.5%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B6 +38.8%
Contains more Folate +57.1%
Contains more Vitamin B12 +372.5%
Equal in Vitamin K - 0.1

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.
Cod Rainbow trout
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cod Rainbow trout Opinion
Net carbs 0g 0g
Protein 17.81g 19.94g Rainbow trout
Fats 0.67g 6.18g Rainbow trout
Carbs 0g 0g
Calories 82kcal 141kcal Rainbow trout
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 16mg 25mg Rainbow trout
Iron 0.38mg 0.31mg Cod
Magnesium 32mg 25mg Cod
Phosphorus 203mg 226mg Rainbow trout
Potassium 413mg 377mg Cod
Sodium 54mg 51mg Rainbow trout
Zinc 0.45mg 0.45mg
Copper 0.028mg 0.046mg Rainbow trout
Vitamin A 40IU 280IU Rainbow trout
Vitamin E 0.64mg 2.34mg Rainbow trout
Vitamin D 36IU 635IU Rainbow trout
Vitamin D 0.9µg 15.9µg Rainbow trout
Vitamin C 1mg 2.9mg Rainbow trout
Vitamin B1 0.076mg 0.12mg Rainbow trout
Vitamin B2 0.065mg 0.09mg Rainbow trout
Vitamin B3 2.063mg 5.567mg Rainbow trout
Vitamin B5 153mg 1.667mg Cod
Vitamin B6 0.245mg 0.34mg Rainbow trout
Folate 7µg 11µg Rainbow trout
Vitamin B12 0.91µg 4.3µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.199mg 0.234mg Rainbow trout
Threonine 0.781mg 0.915mg Rainbow trout
Isoleucine 0.821mg 0.962mg Rainbow trout
Leucine 1.447mg 1.696mg Rainbow trout
Lysine 1.635mg 1.916mg Rainbow trout
Methionine 0.527mg 0.618mg Rainbow trout
Phenylalanine 0.695mg 0.815mg Rainbow trout
Valine 0.917mg 1.075mg Rainbow trout
Histidine 0.524mg 0.614mg Rainbow trout
Cholesterol 43mg 59mg Cod
Trans Fat g 0.047g Cod
Saturated Fat 0.131g 1.383g Cod
Monounsaturated Fat 0.094g 1.979g Rainbow trout
Polyunsaturated fat 0.231g 1.507g Rainbow trout

Which food is preferable for your diet?

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

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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
790
Cod
119
Rainbow trout
Mineral Summary Score
24
Cod
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
107%
Cod
120%
Rainbow trout
Carbohydrates
0%
Cod
0%
Rainbow trout
Fats
3%
Cod
29%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.252g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.