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  6. Croaker vs. Rainbow trout

Croaker vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between croaker and rainbow trout

  • Croaker is higher in selenium, iron, and folate; however, rainbow trout is richer in vitamin B12, vitamin B5, vitamin B3, and vitamin B6.
  • Rainbow trout's daily need coverage for vitamin B12 is 92% higher.
  • Croaker has 7 times more sodium than rainbow trout. While croaker has 348mg of sodium, rainbow trout has only 51mg.

The food types used in this comparison are Fish, croaker, Atlantic, cooked, breaded, and fried and Fish, trout, rainbow, farmed, raw.

Infographic

Croaker 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 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
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 CalciumCalcium +28%
Contains more IronIron +177.4%
Contains more CopperCopper +41.3%
Contains more ZincZinc +15.6%
Contains more ManganeseManganese +627.3%
Contains more SeleniumSelenium +64.4%
Contains more PotassiumPotassium +10.9%
Contains less SodiumSodium -85.3%
~equal in Phosphorus ~226mg

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% 7.7% 0% 0% 23% 30% 81% 44% 60% 263% 0% 26% 0%
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 B2Vitamin B2 +44.4%
Contains more FolateFolate +209.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +265.2%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +125.3%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin B12Vitamin B12 +104.8%

All nutrients comparison - raw data values

Nutrient Croaker Rainbow trout DV% diff.
Vitamin B12 2.1µg 4.3µg 92%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 38.8µg 23.6µg 28%
Vitamin B5 0.74mg 1.667mg 19%
Vitamin E 2.34mg 16%
Sodium 348mg 51mg 13%
Choline 65mg 12%
Fats 12.67g 6.18g 10%
Saturated fat 3.476g 1.383g 10%
Polyunsaturated fat 2.917g 1.507g 9%
Monounsaturated fat 5.32g 1.979g 8%
Cholesterol 84mg 59mg 8%
Vitamin B3 4.3mg 5.567mg 8%
Vitamin A 23µg 84µg 7%
Iron 0.86mg 0.31mg 7%
Vitamin B6 0.26mg 0.34mg 6%
Folate 34µg 11µg 6%
Calories 221kcal 141kcal 4%
Magnesium 42mg 25mg 4%
Vitamin C 0mg 2.9mg 3%
Vitamin B1 0.09mg 0.12mg 3%
Vitamin B2 0.13mg 0.09mg 3%
Protein 18.2g 19.94g 3%
Manganese 0.08mg 0.011mg 3%
Carbs 7.54g 0g 3%
Copper 0.065mg 0.046mg 2%
Fiber 0.4g 0g 2%
Phosphorus 217mg 226mg 1%
Potassium 340mg 377mg 1%
Calcium 32mg 25mg 1%
Zinc 0.52mg 0.45mg 1%
Net carbs 7.14g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.208mg 0.234mg 0%
Threonine 0.788mg 0.915mg 0%
Isoleucine 0.847mg 0.962mg 0%
Leucine 1.48mg 1.696mg 0%
Lysine 1.571mg 1.916mg 0%
Methionine 0.525mg 0.618mg 0%
Phenylalanine 0.742mg 0.815mg 0%
Valine 0.947mg 1.075mg 0%
Histidine 0.525mg 0.614mg 0%
Omega-3 - EPA 0.113g 0.217g N/A
Omega-3 - DHA 0.089g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.079g 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
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 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 +105%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2187.5%
Contains more WaterWater +23.5%
~equal in Protein ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 45% 25%
Saturated fat: Sat. Fat 3.476 g
Monounsaturated fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 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 +168.8%
Contains more Poly. FatPolyunsaturated fat +93.6%
Contains less Sat. FatSaturated fat -60.2%

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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.