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  6. Rainbow trout vs. Chard raw

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

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What are the differences between rainbow trout and chard raw?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw's daily need coverage for vitamin K is 692% more.
  • The amount of cholesterol in chard raw is lower.
  • The glycemic index of rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Chard, swiss, raw types in this article.

Infographic

Rainbow trout vs Chard 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +391.3%
Contains less SodiumSodium -76.1%
Contains more SeleniumSelenium +2522.2%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +104%
Contains more IronIron +480.6%
Contains more CopperCopper +289.1%
Contains more ManganeseManganese +3227.3%
~equal in Potassium ~379mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +1291.8%
Contains more Vitamin B5Vitamin B5 +869.2%
Contains more Vitamin B6Vitamin B6 +243.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +261.1%
Contains more Vitamin CVitamin C +934.5%
Contains more Vitamin AVitamin A +264.3%
Contains more Vitamin KVitamin K +829900%
Contains more FolateFolate +27.3%
~equal in Vitamin B2 ~0.09mg

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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1007.8%
Contains more FatsFats +2990%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.6%
Contains more OtherOther +1900%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +4847.5%
Contains more Poly. FatPolyunsaturated fat +2052.9%
Contains less Sat. FatSaturated fat -97.8%

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 Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Chard raw DV% diff.
Vitamin K 0.1µg 830µg 692%
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.9µg 41%
Protein 19.94g 1.8g 36%
Vitamin B3 5.567mg 0.4mg 32%
Vitamin C 2.9mg 30mg 30%
Vitamin B5 1.667mg 0.172mg 30%
Phosphorus 226mg 46mg 26%
Vitamin A 84µg 306µg 25%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.34mg 0.099mg 19%
Iron 0.31mg 1.8mg 19%
Manganese 0.011mg 0.366mg 15%
Copper 0.046mg 0.179mg 15%
Magnesium 25mg 81mg 13%
Polyunsaturated fat 1.507g 0.07g 10%
Choline 65mg 18mg 9%
Fats 6.18g 0.2g 9%
Vitamin B1 0.12mg 0.04mg 7%
Sodium 51mg 213mg 7%
Saturated fat 1.383g 0.03g 6%
Calories 141kcal 19kcal 6%
Fiber 0g 1.6g 6%
Monounsaturated fat 1.979g 0.04g 5%
Vitamin E 2.34mg 1.89mg 3%
Calcium 25mg 51mg 3%
Zinc 0.45mg 0.36mg 1%
Folate 11µg 14µg 1%
Carbs 0g 3.74g 1%
Net carbs 0g 2.14g N/A
Potassium 377mg 379mg 0%
Sugar 0g 1.1g N/A
Vitamin B2 0.09mg 0.09mg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.017mg 0%
Threonine 0.915mg 0.083mg 0%
Isoleucine 0.962mg 0.147mg 0%
Leucine 1.696mg 0.13mg 0%
Lysine 1.916mg 0.099mg 0%
Methionine 0.618mg 0.019mg 0%
Phenylalanine 0.815mg 0.11mg 0%
Valine 1.075mg 0.11mg 0%
Histidine 0.614mg 0.036mg 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

Which food is preferable for your diet?

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

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
185%
Chard raw
Minerals Daily Need Coverage Score
33%
Rainbow trout
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 162mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 1.353g)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $6.6)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.