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  6. Rainbow trout vs. Chinese cabbage

Rainbow trout vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and Chinese cabbage?

  • Rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Chinese cabbage contains less cholesterol.
  • Rainbow trout has a lower glycemic index than Chinese cabbage.

We used Fish, trout, rainbow, farmed, raw and Cabbage, chinese (pak-choi), raw types in this comparison.

Infographic

Rainbow trout vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +49.6%
Contains more CopperCopper +119%
Contains more ZincZinc +136.8%
Contains more PhosphorusPhosphorus +510.8%
Contains less SodiumSodium -21.5%
Contains more SeleniumSelenium +4620%
Contains more CalciumCalcium +320%
Contains more IronIron +158.1%
Contains more ManganeseManganese +1345.5%

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +1013.4%
Contains more Vitamin B5Vitamin B5 +1794.3%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +915.6%
Contains more Vitamin CVitamin C +1451.7%
Contains more Vitamin AVitamin A +165.5%
Contains more Vitamin KVitamin K +45400%
Contains more FolateFolate +500%

All nutrients comparison - raw data values

Nutrient Rainbow trout Chinese cabbage DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin C 2.9mg 45mg 47%
Selenium 23.6µg 0.5µg 42%
Vitamin K 0.1µg 45.5µg 38%
Protein 19.94g 1.5g 37%
Vitamin B3 5.567mg 0.5mg 32%
Vitamin B5 1.667mg 0.088mg 32%
Phosphorus 226mg 37mg 27%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 0.09mg 15%
Vitamin A 84µg 223µg 15%
Folate 11µg 66µg 14%
Vitamin B6 0.34mg 0.194mg 11%
Choline 65mg 6.4mg 11%
Polyunsaturated fat 1.507g 0.096g 9%
Fats 6.18g 0.2g 9%
Calcium 25mg 105mg 8%
Vitamin B1 0.12mg 0.04mg 7%
Saturated fat 1.383g 0.027g 6%
Calories 141kcal 13kcal 6%
Manganese 0.011mg 0.159mg 6%
Iron 0.31mg 0.8mg 6%
Monounsaturated fat 1.979g 0.015g 5%
Fiber 0g 1g 4%
Potassium 377mg 252mg 4%
Copper 0.046mg 0.021mg 3%
Vitamin B2 0.09mg 0.07mg 2%
Zinc 0.45mg 0.19mg 2%
Sodium 51mg 65mg 1%
Magnesium 25mg 19mg 1%
Carbs 0g 2.18g 1%
Net carbs 0g 1.18g N/A
Sugar 0g 1.18g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.015mg 0%
Threonine 0.915mg 0.049mg 0%
Isoleucine 0.962mg 0.085mg 0%
Leucine 1.696mg 0.088mg 0%
Lysine 1.916mg 0.089mg 0%
Methionine 0.618mg 0.009mg 0%
Phenylalanine 0.815mg 0.044mg 0%
Valine 1.075mg 0.066mg 0%
Histidine 0.614mg 0.026mg 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% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1229.3%
Contains more FatsFats +2990%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.2%
Contains more OtherOther +900%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +13093.3%
Contains more Poly. FatPolyunsaturated fat +1469.8%
Contains less Sat. FatSaturated fat -98%

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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.