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  6. Rainbow trout vs. Arugula

Rainbow trout vs. Arugula — In-Depth Nutrition Comparison

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How are rainbow trout and arugula different?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B5, and vitamin B6; however, arugula is richer in vitamin K, vitamin A, and folate.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Rainbow trout has a lower glycemic index (0) than arugula (32).

Fish, trout, rainbow, farmed, raw and Arugula, raw are the varieties used in this article.

Infographic

Rainbow trout vs Arugula 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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more PhosphorusPhosphorus +334.6%
Contains more SeleniumSelenium +7766.7%
Contains more MagnesiumMagnesium +88%
Contains more CalciumCalcium +540%
Contains more IronIron +371%
Contains more CopperCopper +65.2%
Contains less SodiumSodium -47.1%
Contains more ManganeseManganese +2818.2%
~equal in Potassium ~369mg
~equal in Zinc ~0.47mg

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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +444.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B3Vitamin B3 +1725.2%
Contains more Vitamin B5Vitamin B5 +281.5%
Contains more Vitamin B6Vitamin B6 +365.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +324.8%
Contains more Vitamin CVitamin C +417.2%
Contains more Vitamin AVitamin A +41.7%
Contains more Vitamin KVitamin K +108500%
Contains more FolateFolate +781.8%
~equal in Vitamin B2 ~0.086mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Arugula DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin K 0.1µg 108.6µg 90%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.3µg 42%
Protein 19.94g 2.58g 35%
Vitamin B3 5.567mg 0.305mg 33%
Phosphorus 226mg 52mg 25%
Vitamin B5 1.667mg 0.437mg 25%
Folate 11µg 97µg 22%
Vitamin B6 0.34mg 0.073mg 21%
Cholesterol 59mg 0mg 20%
Iron 0.31mg 1.46mg 14%
Calcium 25mg 160mg 14%
Vitamin C 2.9mg 15mg 13%
Vitamin E 2.34mg 0.43mg 13%
Manganese 0.011mg 0.321mg 13%
Choline 65mg 15.3mg 9%
Polyunsaturated fat 1.507g 0.319g 8%
Fats 6.18g 0.66g 8%
Saturated fat 1.383g 0.086g 6%
Vitamin B1 0.12mg 0.044mg 6%
Calories 141kcal 25kcal 6%
Fiber 0g 1.6g 6%
Magnesium 25mg 47mg 5%
Monounsaturated fat 1.979g 0.049g 5%
Vitamin A 84µg 119µg 4%
Copper 0.046mg 0.076mg 3%
Sodium 51mg 27mg 1%
Carbs 0g 3.65g 1%
Net carbs 0g 2.05g N/A
Potassium 377mg 369mg 0%
Sugar 0g 2.05g N/A
Zinc 0.45mg 0.47mg 0%
Vitamin B2 0.09mg 0.086mg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0g 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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +672.9%
Contains more FatsFats +836.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.3%
Contains more OtherOther +1650%

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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +3938.8%
Contains more Poly. FatPolyunsaturated fat +372.4%
Contains less Sat. FatSaturated fat -93.8%

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.