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  6. Rainbow trout vs. Cranberry beans

Rainbow trout vs. Cranberry beans — In-Depth Nutrition Comparison

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Significant differences between rainbow trout and cranberry beans

  • Rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and vitamin B6, while cranberry beans is higher in folate, fiber, iron, and copper.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than cranberry beans.
  • Cranberry beans has a higher glycemic index (35) than rainbow trout (0).

Specific food types used in this comparison are Fish, trout, rainbow, farmed, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Rainbow trout vs Cranberry 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more PhosphorusPhosphorus +67.4%
Contains more SeleniumSelenium +1715.4%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +100%
Contains more IronIron +574.2%
Contains more CopperCopper +402.2%
Contains more ZincZinc +153.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +3263.6%
~equal in Potassium ~387mg

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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +981%
Contains more Vitamin B5Vitamin B5 +594.6%
Contains more Vitamin B6Vitamin B6 +319.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +75%
Contains more FolateFolate +1781.8%

All nutrients comparison - raw data values

Nutrient Rainbow trout Cranberry beans DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Folate 11µg 207µg 49%
Selenium 23.6µg 1.3µg 41%
Fiber 0g 8.6g 34%
Vitamin B3 5.567mg 0.515mg 32%
Vitamin B5 1.667mg 0.24mg 29%
Iron 0.31mg 2.09mg 22%
Protein 19.94g 9.34g 21%
Copper 0.046mg 0.231mg 21%
Vitamin B6 0.34mg 0.081mg 20%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 16%
Manganese 0.011mg 0.37mg 16%
Phosphorus 226mg 135mg 13%
Choline 65mg 12%
Vitamin A 84µg 9%
Polyunsaturated fat 1.507g 0.199g 9%
Fats 6.18g 0.46g 9%
Vitamin B1 0.12mg 0.21mg 8%
Carbs 0g 24.46g 8%
Magnesium 25mg 50mg 6%
Zinc 0.45mg 1.14mg 6%
Saturated fat 1.383g 0.119g 6%
Monounsaturated fat 1.979g 0.04g 5%
Calcium 25mg 50mg 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 1mg 2%
Vitamin B2 0.09mg 0.069mg 2%
Calories 141kcal 136kcal 0%
Net carbs 0g 15.86g N/A
Potassium 377mg 387mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.111mg 0%
Threonine 0.915mg 0.393mg 0%
Isoleucine 0.962mg 0.412mg 0%
Leucine 1.696mg 0.746mg 0%
Lysine 1.916mg 0.641mg 0%
Methionine 0.618mg 0.14mg 0%
Phenylalanine 0.815mg 0.505mg 0%
Valine 1.075mg 0.489mg 0%
Histidine 0.614mg 0.26mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +113.5%
Contains more FatsFats +1243.5%
Contains more WaterWater +14.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1262.5%

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +4847.5%
Contains more Poly. FatPolyunsaturated fat +657.3%
Contains less Sat. FatSaturated fat -91.4%

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.