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  6. Rainbow trout vs. Green bean raw

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

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Important differences between rainbow trout and green bean raw

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin B6, and vitamin E; however, green bean raw is richer in vitamin K.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • Green bean raw contains less cholesterol.
  • Green bean raw has a higher glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Beans, snap, green, raw.

Infographic

Rainbow trout vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +78.7%
Contains more ZincZinc +87.5%
Contains more PhosphorusPhosphorus +494.7%
Contains more SeleniumSelenium +3833.3%
Contains more CalciumCalcium +48%
Contains more IronIron +232.3%
Contains more CopperCopper +50%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +1863.6%
~equal in Magnesium ~25mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +140%
Contains more Vitamin EVitamin E +470.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B3Vitamin B3 +658.4%
Contains more Vitamin B5Vitamin B5 +640.9%
Contains more Vitamin B6Vitamin B6 +141.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +324.8%
Contains more Vitamin CVitamin C +320.7%
Contains more Vitamin B2Vitamin B2 +15.6%
Contains more Vitamin KVitamin K +42900%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Rainbow trout Green 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%
Vitamin K 0.1µg 43µg 36%
Protein 19.94g 1.83g 36%
Vitamin B3 5.567mg 0.734mg 30%
Vitamin B5 1.667mg 0.225mg 29%
Phosphorus 226mg 38mg 27%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.34mg 0.141mg 15%
Vitamin E 2.34mg 0.41mg 13%
Fiber 0g 2.7g 11%
Vitamin C 2.9mg 12.2mg 10%
Iron 0.31mg 1.03mg 9%
Choline 65mg 15.3mg 9%
Polyunsaturated fat 1.507g 0.113g 9%
Fats 6.18g 0.22g 9%
Manganese 0.011mg 0.216mg 9%
Folate 11µg 33µg 6%
Saturated fat 1.383g 0.05g 6%
Calories 141kcal 31kcal 6%
Vitamin A 84µg 35µg 5%
Potassium 377mg 211mg 5%
Monounsaturated fat 1.979g 0.01g 5%
Vitamin B1 0.12mg 0.082mg 3%
Copper 0.046mg 0.069mg 3%
Carbs 0g 6.97g 2%
Fructose 1.39g 2%
Sodium 51mg 6mg 2%
Zinc 0.45mg 0.24mg 2%
Vitamin B2 0.09mg 0.104mg 1%
Calcium 25mg 37mg 1%
Net carbs 0g 4.27g N/A
Magnesium 25mg 25mg 0%
Sugar 0g 3.26g N/A
Starch 0.88g 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.019mg 0%
Threonine 0.915mg 0.079mg 0%
Isoleucine 0.962mg 0.066mg 0%
Leucine 1.696mg 0.112mg 0%
Lysine 1.916mg 0.088mg 0%
Methionine 0.618mg 0.022mg 0%
Phenylalanine 0.815mg 0.067mg 0%
Valine 1.075mg 0.09mg 0%
Histidine 0.614mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +989.6%
Contains more FatsFats +2709.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.4%
Contains more OtherOther +725%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +19690%
Contains more Poly. FatPolyunsaturated fat +1233.6%
Contains less Sat. FatSaturated fat -96.4%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.