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  6. Rainbow trout vs. Cranberry bean raw

Rainbow trout vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are Rainbow trout and Cranberry bean raw different?

  • Rainbow trout is higher in Vitamin B12, and Vitamin D, however, Cranberry bean raw is richer in Folate, Fiber, Copper, Iron, Vitamin B1, Manganese, Magnesium, and Zinc.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 179% higher.

Fish, trout, rainbow, farmed, raw and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Rainbow trout vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more SeleniumSelenium +85.8%
Contains more MagnesiumMagnesium +524%
Contains more CalciumCalcium +408%
Contains more PotassiumPotassium +253.3%
Contains more IronIron +1512.9%
Contains more CopperCopper +1626.1%
Contains more ZincZinc +706.7%
Contains more PhosphorusPhosphorus +64.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +8263.6%

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 0% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +13900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +282.6%
Contains more Vitamin B5Vitamin B5 +122.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +522.5%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more FolateFolate +5390.9%
~equal in Vitamin B6 ~0.309mg

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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +402.4%
Contains more WaterWater +495.6%
Contains more ProteinProtein +15.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4025%

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 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated Fat +1767%
Contains more Poly. FatPolyunsaturated fat +186%
Contains less Sat. FatSaturated Fat -77.2%

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 Cranberry bean raw
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Cranberry bean raw Opinion
Calories 141kcal 335kcal Cranberry bean raw
Protein 19.94g 23.03g Cranberry bean raw
Fats 6.18g 1.23g Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Net carbs 0g 35.35g Cranberry bean raw
Carbs 0g 60.05g Cranberry bean raw
Cholesterol 59mg 0mg Cranberry bean raw
Vitamin D 635IU 0IU Rainbow trout
Magnesium 25mg 156mg Cranberry bean raw
Calcium 25mg 127mg Cranberry bean raw
Potassium 377mg 1332mg Cranberry bean raw
Iron 0.31mg 5mg Cranberry bean raw
Fiber 0g 24.7g Cranberry bean raw
Copper 0.046mg 0.794mg Cranberry bean raw
Zinc 0.45mg 3.63mg Cranberry bean raw
Phosphorus 226mg 372mg Cranberry bean raw
Sodium 51mg 6mg Cranberry bean raw
Vitamin A 280IU 2IU Rainbow trout
Vitamin A 84µg 0µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Manganese 0.011mg 0.92mg Cranberry bean raw
Selenium 23.6µg 12.7µg Rainbow trout
Vitamin B1 0.12mg 0.747mg Cranberry bean raw
Vitamin B2 0.09mg 0.213mg Cranberry bean raw
Vitamin B3 5.567mg 1.455mg Rainbow trout
Vitamin B5 1.667mg 0.748mg Rainbow trout
Vitamin B6 0.34mg 0.309mg Rainbow trout
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Folate 11µg 604µg Cranberry bean raw
Trans Fat 0.047g 0g Cranberry bean raw
Choline 65mg Rainbow trout
Saturated Fat 1.383g 0.316g Cranberry bean raw
Monounsaturated Fat 1.979g 0.106g Rainbow trout
Polyunsaturated fat 1.507g 0.527g Rainbow trout
Tryptophan 0.234mg 0.273mg Cranberry bean raw
Threonine 0.915mg 0.969mg Cranberry bean raw
Isoleucine 0.962mg 1.017mg Cranberry bean raw
Leucine 1.696mg 1.838mg Cranberry bean raw
Lysine 1.916mg 1.58mg Rainbow trout
Methionine 0.618mg 0.346mg Rainbow trout
Phenylalanine 0.815mg 1.245mg Cranberry bean raw
Valine 1.075mg 1.205mg Cranberry bean raw
Histidine 0.614mg 0.641mg Cranberry bean raw
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g 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 Cranberry 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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
33%
Rainbow trout
117%
Cranberry bean raw

Comparison summary

Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cranberry bean raw
Cranberry bean raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 1.067g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $4.6)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.