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  6. Rainbow trout vs. Beefsteak raw

Rainbow trout vs. Beefsteak raw — In-Depth Nutrition Comparison

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The main differences between rainbow trout and beefsteak raw

  • Rainbow trout has more vitamin D, vitamin B12, vitamin A, and polyunsaturated fat; however, beefsteak raw has more zinc, iron, vitamin B6, selenium, and vitamin B2.
  • Daily need coverage for vitamin D for rainbow trout is 105% higher.
  • Beefsteak raw has 47 times less vitamin A than rainbow trout. Rainbow trout has 280IU of vitamin A, while beefsteak raw has 6IU.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Rainbow trout vs Beefsteak 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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +400%
Contains more ManganeseManganese +∞%
Contains more IronIron +545.2%
Contains more CopperCopper +71.7%
Contains more ZincZinc +1077.8%
Contains more SeleniumSelenium +18.2%
~equal in Magnesium ~25mg
~equal in Potassium ~375mg
~equal in Phosphorus ~220mg
~equal in Sodium ~55mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +15800%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +59.9%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +102.2%
Contains more Vitamin B6Vitamin B6 +59.7%
Contains more Vitamin KVitamin K +1400%
~equal in Vitamin B3 ~5.048mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Beefsteak raw DV% diff.
Vitamin D 15.9µg 0.1µg 79%
Vitamin D 635IU 3IU 79%
Vitamin B12 4.3µg 2.69µg 67%
Zinc 0.45mg 5.3mg 44%
Vitamin B5 1.667mg 33%
Iron 0.31mg 2mg 21%
Vitamin B6 0.34mg 0.543mg 16%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Polyunsaturated fat 1.507g 0.189g 9%
Vitamin A 84µg 2µg 9%
Selenium 23.6µg 27.9µg 8%
Vitamin B2 0.09mg 0.182mg 7%
Copper 0.046mg 0.079mg 4%
Vitamin B1 0.12mg 0.075mg 4%
Vitamin B3 5.567mg 5.048mg 3%
Cholesterol 59mg 67mg 3%
Vitamin C 2.9mg 0mg 3%
Protein 19.94g 21.38g 3%
Saturated fat 1.383g 1.875g 2%
Folate 11µg 3µg 2%
Calcium 25mg 5mg 2%
Phosphorus 226mg 220mg 1%
Monounsaturated fat 1.979g 2.354g 1%
Fats 6.18g 5.36g 1%
Vitamin K 0.1µg 1.5µg 1%
Calories 141kcal 134kcal 0%
Magnesium 25mg 25mg 0%
Potassium 377mg 375mg 0%
Sodium 51mg 55mg 0%
Manganese 0.011mg 0%
Trans fat 0.047g 0.253g N/A
Tryptophan 0.234mg 0.262mg 0%
Threonine 0.915mg 1.099mg 0%
Isoleucine 0.962mg 1.09mg 0%
Leucine 1.696mg 2.011mg 0%
Lysine 1.916mg 2.247mg 0%
Methionine 0.618mg 0.621mg 0%
Phenylalanine 0.815mg 0.931mg 0%
Valine 1.075mg 1.152mg 0%
Histidine 0.614mg 0.868mg 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 0.008g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0.007g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g 0g N/A
Omega-6 - Linoleic acid 0.466g 0.142g 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% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +15.3%
Contains more OtherOther +312.5%
~equal in Protein ~21.38g
~equal in Carbs ~0g
~equal in Water ~72.93g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -26.2%
Contains more Poly. FatPolyunsaturated fat +697.4%
Contains more Mono. FatMonounsaturated fat +18.9%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.