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  6. Mackerel vs. Rainbow trout

Mackerel vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between mackerel and rainbow trout?

  • Mackerel is higher in vitamin B12, selenium, vitamin B2, magnesium, iron, vitamin B6, vitamin B3, and phosphorus, yet rainbow trout is higher in vitamin B5.
  • Mackerel's daily need coverage for vitamin B12 is 612% more.
  • Mackerel has 5 times more iron than rainbow trout. While mackerel has 1.57mg of iron, rainbow trout has only 0.31mg.
  • The amount of saturated fat in rainbow trout is lower.

We used Fish, mackerel, Atlantic, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this article.

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" 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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +288%
Contains more IronIron +406.5%
Contains more CopperCopper +104.3%
Contains more ZincZinc +108.9%
Contains more PhosphorusPhosphorus +23%
Contains more ManganeseManganese +81.8%
Contains more SeleniumSelenium +118.6%
Contains more CalciumCalcium +66.7%
Contains less SodiumSodium -38.6%
~equal in Potassium ~377mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 B1Vitamin B1 +32.5%
Contains more Vitamin B2Vitamin B2 +357.8%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin B12Vitamin B12 +341.9%
Contains more Vitamin CVitamin C +625%
Contains more Vitamin AVitamin A +55.6%
Contains more Vitamin B5Vitamin B5 +68.4%
Contains more FolateFolate +450%

All nutrients comparison - raw data values

Nutrient Mackerel Rainbow trout DV% diff.
Vitamin B12 19µg 4.3µg 613%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 51.6µg 23.6µg 51%
Vitamin B2 0.412mg 0.09mg 25%
Polyunsaturated fat 4.3g 1.507g 19%
Fats 17.81g 6.18g 18%
Magnesium 97mg 25mg 17%
Vitamin E 2.34mg 16%
Iron 1.57mg 0.31mg 16%
Vitamin B5 0.99mg 1.667mg 14%
Monounsaturated fat 7.006g 1.979g 13%
Saturated fat 4.176g 1.383g 13%
Choline 65mg 12%
Vitamin B6 0.46mg 0.34mg 9%
Vitamin B3 6.85mg 5.567mg 8%
Protein 23.85g 19.94g 8%
Phosphorus 278mg 226mg 7%
Calories 262kcal 141kcal 6%
Copper 0.094mg 0.046mg 5%
Cholesterol 75mg 59mg 5%
Zinc 0.94mg 0.45mg 4%
Vitamin B1 0.159mg 0.12mg 3%
Vitamin A 54µg 84µg 3%
Vitamin C 0.4mg 2.9mg 3%
Folate 2µg 11µg 2%
Potassium 401mg 377mg 1%
Calcium 15mg 25mg 1%
Sodium 83mg 51mg 1%
Manganese 0.02mg 0.011mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.267mg 0.234mg 0%
Threonine 1.045mg 0.915mg 0%
Isoleucine 1.099mg 0.962mg 0%
Leucine 1.938mg 1.696mg 0%
Lysine 2.19mg 1.916mg 0%
Methionine 0.706mg 0.618mg 0%
Phenylalanine 0.931mg 0.815mg 0%
Valine 1.228mg 1.075mg 0%
Histidine 0.702mg 0.614mg 0%
Omega-3 - EPA 0.504g 0.217g N/A
Omega-3 - DHA 0.699g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.106g 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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 ProteinProtein +19.6%
Contains more FatsFats +188.2%
Contains more OtherOther +6237.5%
Contains more WaterWater +38.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +254%
Contains more Poly. FatPolyunsaturated fat +185.3%
Contains less Sat. FatSaturated fat -66.9%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.