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  6. Rainbow trout vs. Black turtle bean

Rainbow trout vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and black turtle bean?

  • Rainbow trout is richer in vitamin B12, vitamin D, and selenium, yet black turtle bean is richer in folate, copper, iron, vitamin B1, fiber, manganese, and potassium.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Rainbow trout has a lower glycemic index than black turtle bean.

We used Fish, trout, rainbow, farmed, raw and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Rainbow trout vs Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more SeleniumSelenium +637.5%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +540%
Contains more PotassiumPotassium +297.9%
Contains more IronIron +2706.5%
Contains more CopperCopper +2073.9%
Contains more ZincZinc +388.9%
Contains more PhosphorusPhosphorus +94.7%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +8990.9%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1014.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +184.8%
Contains more Vitamin B5Vitamin B5 +85.4%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +114.4%
Contains more Vitamin KVitamin K +5500%
Contains more FolateFolate +3936.4%

All nutrients comparison - raw data values

Nutrient Rainbow trout Black turtle bean DV% diff.
Vitamin B12 4.3µg 0µg 179%
Folate 11µg 444µg 108%
Copper 0.046mg 1mg 106%
Iron 0.31mg 8.7mg 105%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin B1 0.12mg 0.9mg 65%
Fiber 0g 15.5g 62%
Manganese 0.011mg 1mg 43%
Selenium 23.6µg 3.2µg 37%
Potassium 377mg 1500mg 33%
Magnesium 25mg 160mg 32%
Phosphorus 226mg 440mg 31%
Vitamin B3 5.567mg 1.955mg 23%
Carbs 0g 63.25g 21%
Cholesterol 59mg 0mg 20%
Zinc 0.45mg 2.2mg 16%
Vitamin B5 1.667mg 0.899mg 15%
Calcium 25mg 160mg 14%
Vitamin E 2.34mg 0.21mg 14%
Choline 65mg 12%
Calories 141kcal 339kcal 10%
Vitamin A 84µg 0µg 9%
Vitamin B2 0.09mg 0.193mg 8%
Fats 6.18g 0.9g 8%
Polyunsaturated fat 1.507g 0.387g 7%
Monounsaturated fat 1.979g 0.078g 5%
Vitamin K 0.1µg 5.6µg 5%
Saturated fat 1.383g 0.232g 5%
Vitamin B6 0.34mg 0.286mg 4%
Protein 19.94g 21.25g 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 9mg 2%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.252mg 0%
Threonine 0.915mg 0.894mg 0%
Isoleucine 0.962mg 0.938mg 0%
Leucine 1.696mg 1.697mg 0%
Lysine 1.916mg 1.459mg 0%
Methionine 0.618mg 0.32mg 0%
Phenylalanine 0.815mg 1.149mg 0%
Valine 1.075mg 1.112mg 0%
Histidine 0.614mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +586.7%
Contains more WaterWater +570.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4400%
~equal in Protein ~21.25g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +2437.2%
Contains more Poly. FatPolyunsaturated fat +289.4%
Contains less Sat. FatSaturated fat -83.2%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.