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Mackerel vs Rainbow trout - In-Depth Nutrition Comparison

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Significant differences between Mackerel and Rainbow trout

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin D, Iron, and Magnesium, while Rainbow trout is higher in Vitamin B3, and Vitamin B1.
  • Mackerel covers your daily Vitamin B12 needs 321% more than Rainbow trout.
  • Mackerel has 87 times more Sodium than Rainbow trout. Mackerel has 4450mg of Sodium, while Rainbow trout has 51mg.

Specific food types used in this comparison are Fish, mackerel, salted and Fish, trout, rainbow, farmed, raw.

Infographic

Mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +164%
Contains more Iron +351.6%
Contains more Magnesium +140%
Contains more Phosphorus +12.4%
Contains more Potassium +37.9%
Contains more Zinc +144.4%
Contains more Copper +117.4%
Contains less Sodium -98.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +164%
Contains more Iron +351.6%
Contains more Magnesium +140%
Contains more Phosphorus +12.4%
Contains more Potassium +37.9%
Contains more Zinc +144.4%
Contains more Copper +117.4%
Contains less Sodium -98.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin D +58.5%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B6 +20.6%
Contains more Folate +36.4%
Contains more Vitamin B12 +179.1%
Contains more Vitamin K +7700%
Contains more Vitamin A +78.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +68.7%
Equal in Vitamin E - 2.34
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 D +58.5%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B6 +20.6%
Contains more Folate +36.4%
Contains more Vitamin B12 +179.1%
Contains more Vitamin K +7700%
Contains more Vitamin A +78.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +68.7%
Equal in Vitamin E - 2.34

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Rainbow trout
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Rainbow trout Opinion
Net carbs 0g 0g
Protein 18.5g 19.94g Rainbow trout
Fats 25.1g 6.18g Mackerel
Carbs 0g 0g
Calories 305kcal 141kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 66mg 25mg Mackerel
Iron 1.4mg 0.31mg Mackerel
Magnesium 60mg 25mg Mackerel
Phosphorus 254mg 226mg Mackerel
Potassium 520mg 377mg Mackerel
Sodium 4450mg 51mg Rainbow trout
Zinc 1.1mg 0.45mg Mackerel
Copper 0.1mg 0.046mg Mackerel
Vitamin A 157IU 280IU Rainbow trout
Vitamin E 2.38mg 2.34mg Mackerel
Vitamin D 1006IU 635IU Mackerel
Vitamin D 25.2µg 15.9µg Mackerel
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.02mg 0.12mg Rainbow trout
Vitamin B2 0.19mg 0.09mg Mackerel
Vitamin B3 3.3mg 5.567mg Rainbow trout
Vitamin B5 mg 1.667mg Rainbow trout
Vitamin B6 0.41mg 0.34mg Mackerel
Folate 15µg 11µg Mackerel
Vitamin B12 12µg 4.3µg Mackerel
Vitamin K 7.8µg 0.1µg Mackerel
Tryptophan mg 0.234mg Rainbow trout
Threonine mg 0.915mg Rainbow trout
Isoleucine mg 0.962mg Rainbow trout
Leucine mg 1.696mg Rainbow trout
Lysine mg 1.916mg Rainbow trout
Methionine mg 0.618mg Rainbow trout
Phenylalanine mg 0.815mg Rainbow trout
Valine mg 1.075mg Rainbow trout
Histidine mg 0.614mg Rainbow trout
Cholesterol 95mg 59mg Rainbow trout
Trans Fat g 0.047g Mackerel
Saturated Fat 7.148g 1.383g Rainbow trout
Monounsaturated Fat 8.32g 1.979g Mackerel
Polyunsaturated fat 6.21g 1.507g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
119
Rainbow trout
Mineral Summary Score
114
Mackerel
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
120%
Rainbow trout
Carbohydrates
0%
Mackerel
0%
Rainbow trout
Fats
116%
Mackerel
29%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 4399mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 5.765g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.