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  6. Rainbow trout vs. Cardamom

Rainbow trout vs. Cardamom — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and cardamom?

  • Rainbow trout is richer in vitamin B12, vitamin D, and vitamin B3, yet cardamom is richer in manganese, iron, fiber, zinc, magnesium, copper, and calcium.
  • Cardamom's daily need coverage for manganese is 1217% higher.

We used Fish, trout, rainbow, farmed, raw and Spices, cardamom types in this comparison.

Infographic

Rainbow trout vs Cardamom 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 164% 115% 99% 524% 128% 204% 76% 2.3% 3652% 0%
Contains more PhosphorusPhosphorus +27%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +1432%
Contains more PotassiumPotassium +196.8%
Contains more IronIron +4406.5%
Contains more CopperCopper +732.6%
Contains more ZincZinc +1560%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +254445.5%

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 70% 0% 0% 0% 50% 42% 21% 0% 53% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +405.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +624.1%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B2Vitamin B2 +102.2%

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
11% 7% 68% 8% 6%
Protein: 10.76 g
Fats: 6.7 g
Carbs: 68.47 g
Water: 8.28 g
Other: 5.79 g
Contains more ProteinProtein +85.3%
Contains more WaterWater +791.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +7137.5%
~equal in Fats ~6.7g

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
34% 44% 22%
Saturated fat: Sat. Fat 0.68 g
Monounsaturated fat: Mono. Fat 0.87 g
Polyunsaturated fat: Poly. Fat 0.43 g
Contains more Mono. FatMonounsaturated fat +127.5%
Contains more Poly. FatPolyunsaturated fat +250.5%
Contains less Sat. FatSaturated fat -50.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Cardamom
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Cardamom DV% diff.
Manganese 0.011mg 28mg 1217%
Vitamin B12 4.3µg 0µg 179%
Iron 0.31mg 13.97mg 171%
Fiber 0g 28g 112%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Zinc 0.45mg 7.47mg 64%
Magnesium 25mg 229mg 49%
Selenium 23.6µg 43%
Copper 0.046mg 0.383mg 37%
Calcium 25mg 383mg 36%
Vitamin B5 1.667mg 33%
Vitamin B3 5.567mg 1.102mg 28%
Carbs 0g 68.47g 23%
Potassium 377mg 1119mg 22%
Cholesterol 59mg 0mg 20%
Vitamin C 2.9mg 21mg 20%
Protein 19.94g 10.76g 18%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Vitamin A 84µg 0µg 9%
Calories 141kcal 311kcal 9%
Vitamin B6 0.34mg 0.23mg 8%
Vitamin B2 0.09mg 0.182mg 7%
Vitamin B1 0.12mg 0.198mg 7%
Phosphorus 226mg 178mg 7%
Polyunsaturated fat 1.507g 0.43g 7%
Folate 11µg 3%
Saturated fat 1.383g 0.68g 3%
Monounsaturated fat 1.979g 0.87g 3%
Sodium 51mg 18mg 1%
Fats 6.18g 6.7g 1%
Net carbs 0g 40.47g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Cardamom
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
95%
Rainbow trout
18%
Cardamom
Minerals Daily Need Coverage Score
33%
Rainbow trout
496%
Cardamom

Comparison summary

Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cardamom
Cardamom is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Cardamom
Cardamom is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cardamom
Cardamom contains less Sodium (difference - 33mg)
Which food is lower in Saturated fat?
Cardamom
Cardamom is lower in Saturated fat (difference - 0.703g)
Which food is cheaper?
Cardamom
Cardamom is cheaper (difference - $2)
Which food is richer in minerals?
Cardamom
Cardamom is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cardamom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/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.