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  6. Rainbow trout vs. Navy bean raw

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

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What are the main differences between rainbow trout and navy bean raw?

  • Rainbow trout is richer in vitamin B12, vitamin D, selenium, and vitamin B3, yet navy bean raw is richer in copper, folate, vitamin B1, iron, and magnesium.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Navy bean raw contains less cholesterol.
  • Rainbow trout has a lower glycemic index than navy bean raw.

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

Infographic

Rainbow trout vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +22.8%
Contains more PhosphorusPhosphorus +126%
Contains more SeleniumSelenium +3833.3%
Contains more MagnesiumMagnesium +304%
Contains more IronIron +522.6%
Contains more CopperCopper +673.9%
Contains more ZincZinc +97.8%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +3609.1%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +356.3%
Contains more Vitamin B5Vitamin B5 +102.1%
Contains more Vitamin B6Vitamin B6 +78%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +548.3%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more FolateFolate +1100%

All nutrients comparison - raw data values

Nutrient Rainbow trout Navy bean raw DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.6µg 42%
Copper 0.046mg 0.356mg 34%
Folate 11µg 132µg 30%
Protein 19.94g 6.15g 28%
Vitamin B3 5.567mg 1.22mg 27%
Vitamin B1 0.12mg 0.39mg 23%
Cholesterol 59mg 0mg 20%
Iron 0.31mg 1.93mg 20%
Magnesium 25mg 101mg 18%
Vitamin C 2.9mg 18.8mg 18%
Phosphorus 226mg 100mg 18%
Manganese 0.011mg 0.408mg 17%
Vitamin B5 1.667mg 0.825mg 17%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Vitamin B6 0.34mg 0.191mg 11%
Vitamin B2 0.09mg 0.215mg 10%
Vitamin A 84µg 0µg 9%
Fats 6.18g 0.7g 8%
Polyunsaturated fat 1.507g 0.407g 7%
Saturated fat 1.383g 0.085g 6%
Monounsaturated fat 1.979g 0.052g 5%
Calories 141kcal 67kcal 4%
Carbs 0g 13.05g 4%
Zinc 0.45mg 0.89mg 4%
Sodium 51mg 13mg 2%
Potassium 377mg 307mg 2%
Calcium 25mg 15mg 1%
Net carbs 0g 13.05g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.064mg 0%
Threonine 0.915mg 0.258mg 0%
Isoleucine 0.962mg 0.273mg 0%
Leucine 1.696mg 0.442mg 0%
Lysine 1.916mg 0.35mg 0%
Methionine 0.618mg 0.064mg 0%
Phenylalanine 0.815mg 0.31mg 0%
Valine 1.075mg 0.316mg 0%
Histidine 0.614mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +224.2%
Contains more FatsFats +782.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1087.5%
~equal in Water ~79.15g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3705.8%
Contains more Poly. FatPolyunsaturated fat +270.3%
Contains less Sat. FatSaturated fat -93.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.