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  6. Currant vs. Rainbow trout

Currant vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between currants and rainbow trout

  • Currants have more vitamin C and fiber; however, rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Currants have a higher glycemic index than rainbow trout.

Food types used in this article are Currants, red, and white, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 +32%
Contains more IronIron +222.6%
Contains more CopperCopper +132.6%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +1590.9%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +37.1%
Contains more ZincZinc +95.7%
Contains more PhosphorusPhosphorus +413.6%
Contains more SeleniumSelenium +3833.3%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +1313.8%
Contains more Vitamin KVitamin K +10900%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin EVitamin E +2240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +5467%
Contains more Vitamin B5Vitamin B5 +2504.7%
Contains more Vitamin B6Vitamin B6 +385.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +755.3%

All nutrients comparison - raw data values

Nutrient Currant Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Vitamin C 41mg 2.9mg 42%
Selenium 0.6µg 23.6µg 42%
Protein 1.4g 19.94g 37%
Vitamin B3 0.1mg 5.567mg 34%
Vitamin B5 0.064mg 1.667mg 32%
Phosphorus 44mg 226mg 26%
Vitamin B6 0.07mg 0.34mg 21%
Cholesterol 0mg 59mg 20%
Fiber 4.3g 0g 17%
Vitamin E 0.1mg 2.34mg 15%
Choline 7.6mg 65mg 10%
Iron 1mg 0.31mg 9%
Vitamin K 11µg 0.1µg 9%
Polyunsaturated fat 0.088g 1.507g 9%
Vitamin A 2µg 84µg 9%
Fats 0.2g 6.18g 9%
Manganese 0.186mg 0.011mg 8%
Copper 0.107mg 0.046mg 7%
Vitamin B1 0.04mg 0.12mg 7%
Saturated fat 0.017g 1.383g 6%
Monounsaturated fat 0.028g 1.979g 5%
Carbs 13.8g 0g 5%
Fructose 3.53g 4%
Calories 56kcal 141kcal 4%
Potassium 275mg 377mg 3%
Vitamin B2 0.05mg 0.09mg 3%
Magnesium 13mg 25mg 3%
Zinc 0.23mg 0.45mg 2%
Sodium 1mg 51mg 2%
Folate 8µg 11µg 1%
Calcium 33mg 25mg 1%
Net carbs 9.5g 0g N/A
Sugar 7.37g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 CarbsCarbs +∞%
Contains more WaterWater +13.8%
Contains more OtherOther +712.5%
Contains more ProteinProtein +1324.3%
Contains more FatsFats +2990%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -98.8%
Contains more Mono. FatMonounsaturated fat +6967.9%
Contains more Poly. FatPolyunsaturated fat +1612.5%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.