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Rainbow trout vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and avocadoes?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, phosphorus, and vitamin B3, yet avocadoes are higher in fiber, folate, vitamin K, and copper.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • The amount of cholesterol in avocadoes is lower.
  • The glycemic index of rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Avocados, raw, all commercial varieties types in this article.

Infographic

Rainbow trout vs Avocado infographic
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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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +108.3%
Contains more PhosphorusPhosphorus +334.6%
Contains more SeleniumSelenium +5800%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +77.4%
Contains more CopperCopper +313%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +1190.9%

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B3Vitamin B3 +220.3%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +357.7%
Contains more Vitamin CVitamin C +244.8%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin KVitamin K +20900%
Contains more FolateFolate +636.4%

All nutrients comparison - raw data values

Nutrient Rainbow trout Avocado DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.4µg 42%
Protein 19.94g 2g 36%
Fiber 0g 6.7g 27%
Phosphorus 226mg 52mg 25%
Vitamin B3 5.567mg 1.738mg 24%
Monounsaturated fat 1.979g 9.799g 20%
Cholesterol 59mg 0mg 20%
Folate 11µg 81µg 18%
Vitamin K 0.1µg 21µg 17%
Copper 0.046mg 0.19mg 16%
Fats 6.18g 14.66g 13%
Vitamin A 84µg 7µg 9%
Choline 65mg 14.2mg 9%
Vitamin C 2.9mg 10mg 8%
Manganese 0.011mg 0.142mg 6%
Vitamin B5 1.667mg 1.389mg 6%
Vitamin B6 0.34mg 0.257mg 6%
Vitamin B1 0.12mg 0.067mg 4%
Iron 0.31mg 0.55mg 3%
Potassium 377mg 485mg 3%
Vitamin B2 0.09mg 0.13mg 3%
Saturated fat 1.383g 2.126g 3%
Carbs 0g 8.53g 3%
Vitamin E 2.34mg 2.07mg 2%
Sodium 51mg 7mg 2%
Polyunsaturated fat 1.507g 1.816g 2%
Zinc 0.45mg 0.64mg 2%
Calories 141kcal 160kcal 1%
Calcium 25mg 12mg 1%
Magnesium 25mg 29mg 1%
Net carbs 0g 1.83g N/A
Sugar 0g 0.66g N/A
Starch 0.11g 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.025mg 0%
Threonine 0.915mg 0.073mg 0%
Isoleucine 0.962mg 0.084mg 0%
Leucine 1.696mg 0.143mg 0%
Lysine 1.916mg 0.132mg 0%
Methionine 0.618mg 0.038mg 0%
Phenylalanine 0.815mg 0.097mg 0%
Valine 1.075mg 0.107mg 0%
Histidine 0.614mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.111g 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 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g 0g 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% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +897%
Contains more FatsFats +137.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1875%
~equal in Water ~73.23g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -34.9%
Contains more Mono. FatMonounsaturated fat +395.1%
Contains more Poly. FatPolyunsaturated fat +20.5%

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.