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  6. Rainbow trout vs. Arborio rice

Rainbow trout vs. Arborio rice — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and arborio rice

  • Rainbow trout has more vitamin B12, vitamin D, selenium, phosphorus, vitamin B3, vitamin B5, and vitamin B6, while arborio rice has more manganese and iron.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than arborio rice.
  • The amount of cholesterol in arborio rice is lower.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout is 0, while the glycemic index of arborio rice is 69.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Rainbow trout vs Arborio rice 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +1350%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +584.8%
Contains more SeleniumSelenium +214.7%
Contains more IronIron +371%
Contains more CopperCopper +56.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3145.5%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +462.5%
Contains more Vitamin B3Vitamin B3 +272.9%
Contains more Vitamin B5Vitamin B5 +319.9%
Contains more Vitamin B6Vitamin B6 +476.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more FolateFolate +436.4%

All nutrients comparison - raw data values

Nutrient Rainbow trout Arborio rice DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Protein 19.94g 2.36g 35%
Selenium 23.6µg 7.5µg 29%
Phosphorus 226mg 33mg 28%
Vitamin B3 5.567mg 1.493mg 25%
Vitamin B5 1.667mg 0.397mg 25%
Vitamin B6 0.34mg 0.059mg 22%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 16%
Manganese 0.011mg 0.357mg 15%
Iron 0.31mg 1.46mg 14%
Folate 11µg 59µg 12%
Choline 65mg 12%
Carbs 0g 28.73g 10%
Polyunsaturated fat 1.507g 0.05g 10%
Potassium 377mg 26mg 10%
Vitamin A 84µg 0µg 9%
Fats 6.18g 0.19g 9%
Vitamin B2 0.09mg 0.016mg 6%
Saturated fat 1.383g 0.051g 6%
Monounsaturated fat 1.979g 0.058g 5%
Vitamin B1 0.12mg 0.164mg 4%
Magnesium 25mg 8mg 4%
Copper 0.046mg 0.072mg 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 0mg 2%
Calcium 25mg 1mg 2%
Calories 141kcal 130kcal 1%
Net carbs 0g 28.73g N/A
Zinc 0.45mg 0.4mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.027mg 0%
Threonine 0.915mg 0.084mg 0%
Isoleucine 0.962mg 0.102mg 0%
Leucine 1.696mg 0.195mg 0%
Lysine 1.916mg 0.085mg 0%
Methionine 0.618mg 0.056mg 0%
Phenylalanine 0.815mg 0.126mg 0%
Valine 1.075mg 0.144mg 0%
Histidine 0.614mg 0.056mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +744.9%
Contains more FatsFats +3152.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +137.5%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +3312.1%
Contains more Poly. FatPolyunsaturated fat +2914%
Contains less Sat. FatSaturated fat -96.3%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.