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  6. Bass vs. Rainbow trout

Bass vs. Rainbow trout — In-Depth Nutrition Comparison

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How are Bass and Rainbow trout different?

  • Bass is richer in Selenium, Iron, and Magnesium, while Rainbow trout is higher in Vitamin B3, Vitamin B5, and Vitamin A RAE.
  • Bass covers your daily need of Selenium 42% more than Rainbow trout.
  • Bass contains 3 times more Iron than Rainbow trout. Bass contains 1.08mg of Iron, while Rainbow trout contains 0.31mg.
  • Rainbow trout is lower in Cholesterol.

Fish, bass, striped, cooked, dry heat and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Bass 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.
Bass
Bass
6
:
4
Rainbow trout
Rainbow trout
Contains more Iron +248.4%
Contains more Magnesium +104%
Contains more Phosphorus +12.4%
Contains more Zinc +13.3%
Contains more Manganese +72.7%
Contains more Selenium +98.3%
Contains more Calcium +31.6%
Contains more Potassium +14.9%
Contains less Sodium -42%
Contains more Copper +15%
Bass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +248.4%
Contains more Magnesium +104%
Contains more Phosphorus +12.4%
Contains more Zinc +13.3%
Contains more Manganese +72.7%
Contains more Selenium +98.3%
Contains more Calcium +31.6%
Contains more Potassium +14.9%
Contains less Sodium -42%
Contains more Copper +15%

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.
Bass
Bass
2
:
10
Rainbow trout
Rainbow trout
Contains more Vitamin A +169.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B3 +117.6%
Contains more Vitamin B5 +92.7%
Equal in Vitamin B1 - 0.12
Equal in Vitamin B6 - 0.34
Equal in Folate - 11
Equal in Vitamin B12 - 4.3
Bass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin A +169.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +143.2%
Contains more Vitamin B3 +117.6%
Contains more Vitamin B5 +92.7%
Equal in Vitamin B1 - 0.12
Equal in Vitamin B6 - 0.34
Equal in Folate - 11
Equal in Vitamin B12 - 4.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bass
Bass
2
:
2
Rainbow trout
Rainbow trout
Contains more Protein +14%
Contains more Other +1050%
Contains more Fats +106.7%
Equal in Water - 73.8
Bass
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +14%
Contains more Other +1050%
Contains more Fats +106.7%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bass
Bass
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +133.9%
Contains more Polyunsaturated fat +50%
Bass
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -53%
Contains more Monounsaturated Fat +133.9%
Contains more Polyunsaturated fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bass Rainbow trout Opinion
Protein 22.73g 19.94g Bass
Fats 2.99g 6.18g Rainbow trout
Calories 124kcal 141kcal Rainbow trout
Calcium 19mg 25mg Rainbow trout
Iron 1.08mg 0.31mg Bass
Magnesium 51mg 25mg Bass
Phosphorus 254mg 226mg Bass
Potassium 328mg 377mg Rainbow trout
Sodium 88mg 51mg Rainbow trout
Zinc 0.51mg 0.45mg Bass
Copper 0.04mg 0.046mg Rainbow trout
Manganese 0.019mg 0.011mg Bass
Selenium 46.8µg 23.6µg Bass
Vitamin A 104IU 280IU Rainbow trout
Vitamin A RAE 31µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.115mg 0.12mg Rainbow trout
Vitamin B2 0.037mg 0.09mg Rainbow trout
Vitamin B3 2.558mg 5.567mg Rainbow trout
Vitamin B5 0.865mg 1.667mg Rainbow trout
Vitamin B6 0.346mg 0.34mg Bass
Folate 10µg 11µg Rainbow trout
Vitamin B12 4.41µg 4.3µg Bass
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.255mg 0.234mg Bass
Threonine 0.997mg 0.915mg Bass
Isoleucine 1.047mg 0.962mg Bass
Leucine 1.848mg 1.696mg Bass
Lysine 2.088mg 1.916mg Bass
Methionine 0.673mg 0.618mg Bass
Phenylalanine 0.887mg 0.815mg Bass
Valine 1.171mg 1.075mg Bass
Histidine 0.669mg 0.614mg Bass
Cholesterol 103mg 59mg Rainbow trout
Trans Fat 0.047g Bass
Saturated Fat 0.65g 1.383g Bass
Omega-3 - DHA 0.75g 0.516g Bass
Omega-3 - EPA 0.217g 0.217g
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 0.846g 1.979g Rainbow trout
Polyunsaturated fat 1.005g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
65%
Bass
119%
Rainbow trout
Minerals Daily Need Coverage Score
52%
Bass
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 44mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 0.733g)
Which food is cheaper?
Bass
Bass is cheaper (difference - $7)
Which food is richer in minerals?
Bass
Bass is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.