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Rainbow trout vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between rainbow trout and wheat Bread

  • Rainbow trout has more vitamin B12, vitamin D, and vitamin B5; however, wheat Bread is higher in manganese, iron, vitamin B1, vitamin B2, and fiber.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than wheat Bread.
  • Wheat Bread has less cholesterol.
  • The glycemic index of wheat Bread is higher.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Bread, wheat, toasted.

Infographic

Rainbow trout vs Wheat Bread infographic
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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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +69.1%
Contains more PhosphorusPhosphorus +20.2%
Contains less SodiumSodium -91.5%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +560%
Contains more IronIron +1219.4%
Contains more CopperCopper +330.4%
Contains more ZincZinc +226.7%
Contains more ManganeseManganese +12418.2%
Contains more SeleniumSelenium +41.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +1350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +265.6%
Contains more Vitamin B6Vitamin B6 +122.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +194.1%
Contains more Vitamin B1Vitamin B1 +265.8%
Contains more Vitamin B2Vitamin B2 +324.4%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +681.8%

All nutrients comparison - raw data values

Nutrient Rainbow trout Wheat Bread DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Manganese 0.011mg 1.377mg 59%
Iron 0.31mg 4.09mg 47%
Vitamin B1 0.12mg 0.439mg 27%
Sodium 51mg 601mg 24%
Vitamin B5 1.667mg 0.456mg 24%
Vitamin B2 0.09mg 0.382mg 22%
Cholesterol 59mg 0mg 20%
Folate 11µg 86µg 19%
Carbs 0g 55.77g 19%
Fiber 0g 4.7g 19%
Selenium 23.6µg 33.4µg 18%
Copper 0.046mg 0.198mg 17%
Vitamin B6 0.34mg 0.153mg 14%
Vitamin E 2.34mg 0.24mg 14%
Protein 19.94g 12.96g 14%
Calcium 25mg 165mg 14%
Calories 141kcal 313kcal 9%
Vitamin A 84µg 0µg 9%
Zinc 0.45mg 1.47mg 9%
Choline 65mg 22.1mg 8%
Magnesium 25mg 59mg 8%
Vitamin K 0.1µg 5.7µg 5%
Potassium 377mg 223mg 5%
Phosphorus 226mg 188mg 5%
Vitamin B3 5.567mg 6.25mg 4%
Fats 6.18g 4.27g 3%
Vitamin C 2.9mg 0.2mg 3%
Saturated fat 1.383g 0.989g 2%
Monounsaturated fat 1.979g 1.019g 2%
Polyunsaturated fat 1.507g 1.72g 1%
Net carbs 0g 51.07g N/A
Sugar 0g 6.42g N/A
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.092mg 0%
Threonine 0.915mg 0.299mg 0%
Isoleucine 0.962mg 0.258mg 0%
Leucine 1.696mg 0.461mg 0%
Lysine 1.916mg 0.215mg 0%
Methionine 0.618mg 0.105mg 0%
Phenylalanine 0.815mg 0.315mg 0%
Valine 1.075mg 0.31mg 0%
Histidine 0.614mg 0.15mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.161g 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 0g 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 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +53.9%
Contains more FatsFats +44.7%
Contains more WaterWater +204.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3362.5%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +94.2%
Contains less Sat. FatSaturated fat -28.5%
Contains more Poly. FatPolyunsaturated fat +14.1%

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.