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Rainbow trout vs. Bean raw — In-Depth Nutrition Comparison

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Important differences between Rainbow trout and Bean raw

  • Rainbow trout has more Vitamin B12, and Vitamin D, however, Bean raw is richer in Folate, Copper, Fiber, Iron, Manganese, Vitamin B1, Magnesium, and Potassium.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% more.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Beans, pinto, mature seeds, raw.

Infographic

Rainbow trout vs Bean raw 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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +604%
Contains more CalciumCalcium +352%
Contains more PotassiumPotassium +269.5%
Contains more IronIron +1535.5%
Contains more CopperCopper +1841.3%
Contains more ZincZinc +406.7%
Contains more PhosphorusPhosphorus +81.9%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +10336.4%
Contains more SeleniumSelenium +18.2%

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% 17% 47% 477% 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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1014.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +374.2%
Contains more Vitamin B5Vitamin B5 +112.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +117.2%
Contains more Vitamin B1Vitamin B1 +494.2%
Contains more Vitamin B2Vitamin B2 +135.6%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +4672.7%
~equal in Choline ~66.2mg

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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +402.4%
Contains more WaterWater +551.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4237.5%
~equal in Protein ~21.42g

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.235 g
Monounsaturated Fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated Fat +764.2%
Contains more Poly. FatPolyunsaturated fat +270.3%
Contains less Sat. FatSaturated Fat -83%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Bean raw
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Bean raw Opinion
Calories 141kcal 347kcal Bean raw
Protein 19.94g 21.42g Bean raw
Fats 6.18g 1.23g Rainbow trout
Vitamin C 2.9mg 6.3mg Bean raw
Net carbs 0g 47.05g Bean raw
Carbs 0g 62.55g Bean raw
Cholesterol 59mg 0mg Bean raw
Vitamin D 635IU 0IU Rainbow trout
Magnesium 25mg 176mg Bean raw
Calcium 25mg 113mg Bean raw
Potassium 377mg 1393mg Bean raw
Iron 0.31mg 5.07mg Bean raw
Sugar 0g 2.11g Rainbow trout
Fiber 0g 15.5g Bean raw
Copper 0.046mg 0.893mg Bean raw
Zinc 0.45mg 2.28mg Bean raw
Starch 34.17g Bean raw
Phosphorus 226mg 411mg Bean raw
Sodium 51mg 12mg Bean raw
Vitamin A 280IU 0IU Rainbow trout
Vitamin A 84µg 0µg Rainbow trout
Vitamin E 2.34mg 0.21mg Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Manganese 0.011mg 1.148mg Bean raw
Selenium 23.6µg 27.9µg Bean raw
Vitamin B1 0.12mg 0.713mg Bean raw
Vitamin B2 0.09mg 0.212mg Bean raw
Vitamin B3 5.567mg 1.174mg Rainbow trout
Vitamin B5 1.667mg 0.785mg Rainbow trout
Vitamin B6 0.34mg 0.474mg Bean raw
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg 5.6µg Bean raw
Folate 11µg 525µg Bean raw
Trans Fat 0.047g 0g Bean raw
Choline 65mg 66.2mg Bean raw
Saturated Fat 1.383g 0.235g Bean raw
Monounsaturated Fat 1.979g 0.229g Rainbow trout
Polyunsaturated fat 1.507g 0.407g Rainbow trout
Tryptophan 0.234mg 0.237mg Bean raw
Threonine 0.915mg 0.81mg Rainbow trout
Isoleucine 0.962mg 0.871mg Rainbow trout
Leucine 1.696mg 1.558mg Rainbow trout
Lysine 1.916mg 1.356mg Rainbow trout
Methionine 0.618mg 0.259mg Rainbow trout
Phenylalanine 0.815mg 1.095mg Bean raw
Valine 1.075mg 0.998mg Rainbow trout
Histidine 0.614mg 0.556mg Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
113%
Rainbow trout
67%
Bean raw
Minerals Daily Need Coverage Score
33%
Rainbow trout
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 33)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.148g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $5.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.