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  6. Dried fruit vs. Rainbow trout

Dried fruit vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between dried fruit and rainbow trout

  • Dried fruit has more copper, iron, fiber, and potassium; however, rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B5, and phosphorus.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • Dried fruit has a higher glycemic index. The glycemic index of dried fruit is 31, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Fish, trout, rainbow, farmed, raw.

Infographic

Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 CalciumCalcium +120%
Contains more PotassiumPotassium +208.2%
Contains more IronIron +758.1%
Contains more CopperCopper +645.7%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +2036.4%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +218.3%
Contains more SeleniumSelenium +972.7%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 AVitamin A +114.3%
Contains more Vitamin EVitamin E +85%
Contains more Vitamin KVitamin K +3000%
Contains more Vitamin CVitamin C +190%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +21.6%
Contains more Vitamin B3Vitamin B3 +115%
Contains more Vitamin B5Vitamin B5 +223.1%
Contains more Vitamin B6Vitamin B6 +137.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +367.6%
~equal in Folate ~11µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 OtherOther +3112.5%
Contains more ProteinProtein +488.2%
Contains more FatsFats +1111.8%
Contains more WaterWater +138.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 +2574.3%
Contains more Poly. FatPolyunsaturated fat +1936.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Rainbow trout
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 2.2µg 23.6µg 39%
Protein 3.39g 19.94g 33%
Copper 0.343mg 0.046mg 33%
Iron 2.66mg 0.31mg 29%
Fiber 7.3g 0g 29%
Potassium 1162mg 377mg 23%
Vitamin B5 0.516mg 1.667mg 23%
Phosphorus 71mg 226mg 22%
Carbs 62.64g 0g 21%
Cholesterol 0mg 59mg 20%
Vitamin B3 2.589mg 5.567mg 19%
Fructose 12.47g 16%
Vitamin B6 0.143mg 0.34mg 15%
Vitamin E 4.33mg 2.34mg 13%
Vitamin A 180µg 84µg 11%
Manganese 0.235mg 0.011mg 10%
Polyunsaturated fat 0.074g 1.507g 10%
Choline 13.9mg 65mg 9%
Fats 0.51g 6.18g 9%
Vitamin B1 0.015mg 0.12mg 9%
Saturated fat 0.017g 1.383g 6%
Monounsaturated fat 0.074g 1.979g 5%
Calories 241kcal 141kcal 5%
Calcium 55mg 25mg 3%
Vitamin K 3.1µg 0.1µg 3%
Vitamin C 1mg 2.9mg 2%
Magnesium 32mg 25mg 2%
Sodium 10mg 51mg 2%
Vitamin B2 0.074mg 0.09mg 1%
Zinc 0.39mg 0.45mg 1%
Net carbs 55.34g 0g N/A
Sugar 53.44g 0g N/A
Starch 0.35g 0%
Folate 10µg 11µg 0%
Trans fat 0.047g N/A
Tryptophan 0.016mg 0.234mg 0%
Threonine 0.073mg 0.915mg 0%
Isoleucine 0.063mg 0.962mg 0%
Leucine 0.105mg 1.696mg 0%
Lysine 0.083mg 1.916mg 0%
Methionine 0.015mg 0.618mg 0%
Phenylalanine 0.062mg 0.815mg 0%
Valine 0.078mg 1.075mg 0%
Histidine 0.047mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Dried fruit
95%
Rainbow trout
Minerals Daily Need Coverage Score
44%
Dried fruit
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 1.366g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $5)
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

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.