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  6. Rainbow trout vs. Black gram

Rainbow trout vs. Black gram — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and black gram

  • Rainbow trout has more vitamin B12, vitamin D, and selenium, while black gram has more copper, iron, fiber, manganese, magnesium, folate, and zinc.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than black gram.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout is 0, while the glycemic index of black gram is 43.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Mungo beans, mature seeds, raw.

Infographic

Rainbow trout vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more SeleniumSelenium +187.8%
Contains more MagnesiumMagnesium +968%
Contains more CalciumCalcium +452%
Contains more PotassiumPotassium +160.7%
Contains more IronIron +2341.9%
Contains more CopperCopper +2032.6%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +67.7%
Contains less SodiumSodium -25.5%
Contains more ManganeseManganese +13781.8%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +284.7%
Contains more Vitamin B5Vitamin B5 +84%
Contains more Vitamin B6Vitamin B6 +21%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +127.5%
Contains more Vitamin B2Vitamin B2 +182.2%
Contains more FolateFolate +1863.6%

All nutrients comparison - raw data values

Nutrient Rainbow trout Black gram DV% diff.
Vitamin B12 4.3µg 0µg 179%
Copper 0.046mg 0.981mg 104%
Iron 0.31mg 7.57mg 91%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Fiber 0g 18.3g 73%
Manganese 0.011mg 1.527mg 66%
Magnesium 25mg 267mg 58%
Folate 11µg 216µg 51%
Selenium 23.6µg 8.2µg 28%
Vitamin B3 5.567mg 1.447mg 26%
Zinc 0.45mg 3.35mg 26%
Phosphorus 226mg 379mg 22%
Cholesterol 59mg 0mg 20%
Carbs 0g 58.99g 20%
Potassium 377mg 983mg 18%
Vitamin E 2.34mg 16%
Vitamin B5 1.667mg 0.906mg 15%
Vitamin B1 0.12mg 0.273mg 13%
Vitamin B2 0.09mg 0.254mg 13%
Choline 65mg 12%
Calcium 25mg 138mg 11%
Protein 19.94g 25.21g 11%
Calories 141kcal 341kcal 10%
Vitamin A 84µg 1µg 9%
Fats 6.18g 1.64g 7%
Saturated fat 1.383g 0.114g 6%
Monounsaturated fat 1.979g 0.085g 5%
Vitamin B6 0.34mg 0.281mg 5%
Vitamin C 2.9mg 0mg 3%
Polyunsaturated fat 1.507g 1.071g 3%
Sodium 51mg 38mg 1%
Net carbs 0g 40.69g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.263mg 0%
Threonine 0.915mg 0.875mg 0%
Isoleucine 0.962mg 1.287mg 0%
Leucine 1.696mg 2.089mg 0%
Lysine 1.916mg 1.674mg 0%
Methionine 0.618mg 0.367mg 0%
Phenylalanine 0.815mg 1.473mg 0%
Valine 1.075mg 1.416mg 0%
Histidine 0.614mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +276.8%
Contains more WaterWater +583.3%
Contains more ProteinProtein +26.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4100%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +2228.2%
Contains more Poly. FatPolyunsaturated fat +40.7%
Contains less Sat. FatSaturated fat -91.8%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.