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  6. Cod vs. Rainbow trout

Cod vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between cod and rainbow trout?

  • Cod is richer in selenium, yet rainbow trout is richer in vitamin B12, vitamin D, vitamin B5, vitamin B3, phosphorus, and vitamin E.
  • Rainbow trout's daily need coverage for vitamin B12 is 135% higher.
  • Cod has 2 times more magnesium than rainbow trout. Cod has 42mg of magnesium, while rainbow trout has 25mg.
  • Cod contains less saturated fat.

We used Fish, cod, Atlantic, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this comparison.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
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 +68%
Contains more IronIron +58.1%
Contains more ZincZinc +28.9%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +59.3%
Contains more CalciumCalcium +78.6%
Contains more PotassiumPotassium +54.5%
Contains more CopperCopper +27.8%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -34.6%

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.
Cod
Cod
1
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 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
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 CholineCholine +28.8%
Contains more Vitamin CVitamin C +190%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +188.9%
Contains more Vitamin DVitamin D +1225%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +13.9%
Contains more Vitamin B3Vitamin B3 +121.5%
Contains more Vitamin B5Vitamin B5 +826.1%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more Vitamin B12Vitamin B12 +309.5%
Contains more FolateFolate +37.5%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Rainbow trout DV% diff.
Vitamin B12 1.05µg 4.3µg 135%
Vitamin D 46IU 635IU 74%
Vitamin D 1.2µg 15.9µg 74%
Vitamin B5 0.18mg 1.667mg 30%
Selenium 37.6µg 23.6µg 25%
Vitamin B3 2.513mg 5.567mg 19%
Phosphorus 138mg 226mg 13%
Vitamin E 0.81mg 2.34mg 10%
Fats 0.86g 6.18g 8%
Polyunsaturated fat 0.292g 1.507g 8%
Vitamin A 14µg 84µg 8%
Protein 22.83g 19.94g 6%
Saturated fat 0.168g 1.383g 6%
Monounsaturated fat 0.124g 1.979g 5%
Potassium 244mg 377mg 4%
Vitamin B6 0.283mg 0.34mg 4%
Magnesium 42mg 25mg 4%
Choline 83.7mg 65mg 3%
Vitamin B1 0.088mg 0.12mg 3%
Vitamin C 1mg 2.9mg 2%
Calories 105kcal 141kcal 2%
Iron 0.49mg 0.31mg 2%
Zinc 0.58mg 0.45mg 1%
Calcium 14mg 25mg 1%
Vitamin B2 0.079mg 0.09mg 1%
Cholesterol 55mg 59mg 1%
Folate 8µg 11µg 1%
Copper 0.036mg 0.046mg 1%
Sodium 78mg 51mg 1%
Manganese 0.02mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.256mg 0.234mg 0%
Threonine 1.001mg 0.915mg 0%
Isoleucine 1.052mg 0.962mg 0%
Leucine 1.856mg 1.696mg 0%
Lysine 2.097mg 1.916mg 0%
Methionine 0.676mg 0.618mg 0%
Phenylalanine 0.891mg 0.815mg 0%
Valine 1.176mg 1.075mg 0%
Histidine 0.672mg 0.614mg 0%
Omega-3 - EPA 0.004g 0.217g N/A
Omega-3 - DHA 0.154g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.013g 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
Cod
Cod
3
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 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 +14.5%
Contains more OtherOther +387.5%
Contains more FatsFats +618.6%
~equal in Carbs ~0g
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 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 -87.9%
Contains more Mono. FatMonounsaturated fat +1496%
Contains more Poly. FatPolyunsaturated fat +416.1%

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.