Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Egg vs. Rainbow trout — In-Depth Nutrition Comparison

Compare

How are Egg and Rainbow trout different?

  • Egg is higher in Copper, Choline, Vitamin B2, Selenium, and Iron, however, Rainbow trout is richer in Vitamin B12, Vitamin D, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Copper from Egg is 217% higher.
  • Egg contains 6 times more Cholesterol than Rainbow trout. While Egg contains 373mg of Cholesterol, Rainbow trout contains only 59mg.

Egg, whole, cooked, hard-boiled and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Egg 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +100%
Contains more IronIron +283.9%
Contains more CopperCopper +4247.8%
Contains more ZincZinc +133.3%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +30.5%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +199.2%
Contains more PhosphorusPhosphorus +31.4%
Contains less SodiumSodium -58.9%

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.
Egg
Egg
5
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% 31% 21% 66% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin B2Vitamin B2 +470%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +300%
Contains more CholineCholine +352%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +127.2%
Contains more Vitamin DVitamin D +622.7%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B3Vitamin B3 +8598.4%
Contains more Vitamin B5Vitamin B5 +19.2%
Contains more Vitamin B6Vitamin B6 +181%
Contains more Vitamin B12Vitamin B12 +287.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +71.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1237.5%
Contains more ProteinProtein +58.5%
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
1
37% 47% 16%
Saturated Fat: Sat. Fat 3.267 g
Monounsaturated Fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +106%
Contains less Sat. FatSaturated Fat -57.7%
~equal in Polyunsaturated fat ~1.507g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Rainbow trout Opinion
Calories 155kcal 141kcal Egg
Protein 12.58g 19.94g Rainbow trout
Fats 10.61g 6.18g Egg
Vitamin C 0mg 2.9mg Rainbow trout
Net carbs 1.12g 0g Egg
Carbs 1.12g 0g Egg
Cholesterol 373mg 59mg Rainbow trout
Vitamin D 87IU 635IU Rainbow trout
Magnesium 10mg 25mg Rainbow trout
Calcium 50mg 25mg Egg
Potassium 126mg 377mg Rainbow trout
Iron 1.19mg 0.31mg Egg
Sugar 1.12g 0g Rainbow trout
Copper 2mg 0.046mg Egg
Zinc 1.05mg 0.45mg Egg
Phosphorus 172mg 226mg Rainbow trout
Sodium 124mg 51mg Rainbow trout
Vitamin A 520IU 280IU Egg
Vitamin A RAE 149µg 84µg Egg
Vitamin E 1.03mg 2.34mg Rainbow trout
Vitamin D 2.2µg 15.9µg Rainbow trout
Manganese 0.026mg 0.011mg Egg
Selenium 30.8µg 23.6µg Egg
Vitamin B1 0.066mg 0.12mg Rainbow trout
Vitamin B2 0.513mg 0.09mg Egg
Vitamin B3 0.064mg 5.567mg Rainbow trout
Vitamin B5 1.398mg 1.667mg Rainbow trout
Vitamin B6 0.121mg 0.34mg Rainbow trout
Vitamin B12 1.11µg 4.3µg Rainbow trout
Vitamin K 0.3µg 0.1µg Egg
Folate 44µg 11µg Egg
Trans Fat 0.047g Egg
Choline 293.8mg 65mg Egg
Saturated Fat 3.267g 1.383g Rainbow trout
Monounsaturated Fat 4.077g 1.979g Egg
Polyunsaturated fat 1.414g 1.507g Rainbow trout
Tryptophan 0.153mg 0.234mg Rainbow trout
Threonine 0.604mg 0.915mg Rainbow trout
Isoleucine 0.686mg 0.962mg Rainbow trout
Leucine 1.075mg 1.696mg Rainbow trout
Lysine 0.904mg 1.916mg Rainbow trout
Methionine 0.392mg 0.618mg Rainbow trout
Phenylalanine 0.668mg 0.815mg Rainbow trout
Valine 0.767mg 1.075mg Rainbow trout
Histidine 0.298mg 0.614mg Rainbow trout
Omega-3 - EPA 0.005g 0.217g Rainbow trout
Omega-3 - DHA 0.038g 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

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

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
54%
Egg
113%
Rainbow trout
Minerals Daily Need Coverage Score
103%
Egg
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 314mg)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 1.884g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $6)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.