Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Rainbow trout
  5. Compare
  6. Rainbow trout vs. Beans

Rainbow trout vs. Beans — In-Depth Nutrition Comparison

Compare

How are rainbow trout and beans different?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B6, and vitamin E; however, beans are richer in fiber and copper.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Beans have less cholesterol.
  • Rainbow trout has a lower glycemic index (0) than beans (33).

Fish, trout, rainbow, farmed, raw and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Rainbow trout vs Beans 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%
Beans
Beans
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more PotassiumPotassium +27.4%
Contains more PhosphorusPhosphorus +117.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +424.4%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +100%
Contains more CopperCopper +347.8%
Contains more ZincZinc +211.1%
Contains less SodiumSodium -98%
~equal in Iron ~0.29mg

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%
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin AVitamin A +1580%
Contains more Vitamin EVitamin E +1460%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +1194.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +161.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +111%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +118.2%
~equal in Vitamin C ~3.1mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Beans DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 4.5µg 35%
Vitamin B5 1.667mg 33%
Vitamin B3 5.567mg 0.43mg 32%
Protein 19.94g 4.8g 30%
Fiber 0g 5.5g 22%
Cholesterol 59mg 0mg 20%
Copper 0.046mg 0.206mg 18%
Phosphorus 226mg 104mg 17%
Vitamin B6 0.34mg 0.13mg 16%
Vitamin E 2.34mg 0.15mg 15%
Vitamin A 84µg 5µg 9%
Zinc 0.45mg 1.4mg 9%
Polyunsaturated fat 1.507g 0.172g 9%
Fats 6.18g 0.4g 9%
Carbs 0g 20.49g 7%
Choline 65mg 30.8mg 6%
Saturated fat 1.383g 0.103g 6%
Monounsaturated fat 1.979g 0.035g 5%
Folate 11µg 24µg 3%
Calcium 25mg 50mg 3%
Vitamin B1 0.12mg 0.15mg 3%
Calories 141kcal 105kcal 2%
Vitamin B2 0.09mg 0.06mg 2%
Sodium 51mg 1mg 2%
Potassium 377mg 296mg 2%
Magnesium 25mg 32mg 2%
Vitamin K 0.1µg 0.8µg 1%
Vitamin C 2.9mg 3.1mg 0%
Net carbs 0g 14.99g N/A
Iron 0.31mg 0.29mg 0%
Sugar 0g 7.78g N/A
Manganese 0.011mg 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
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +315.4%
Contains more FatsFats +1445%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2037.5%
~equal in Water ~72.6g

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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +5554.3%
Contains more Poly. FatPolyunsaturated fat +776.2%
Contains less Sat. FatSaturated fat -92.6%

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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.