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Rainbow trout vs. Cheddar Cheese — In-Depth Nutrition Comparison

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How are Rainbow trout and Cheddar Cheese different?

  • Rainbow trout is higher in Vitamin B12, Vitamin D, and Vitamin B3, however, Cheddar Cheese is richer in Calcium, Phosphorus, Zinc, Vitamin A RAE, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 133% higher.
  • Rainbow trout contains 94 times more Vitamin B3 than Cheddar Cheese. While Rainbow trout contains 5.567mg of Vitamin B3, Cheddar Cheese contains only 0.059mg.
  • Rainbow trout has less Sodium.

Fish, trout, rainbow, farmed, raw and Cheese, cheddar are the varieties used in this article.

Infographic

Rainbow trout vs Cheddar Cheese 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.
Contains more Iron +121.4%
Contains more Potassium +396.1%
Contains less Sodium -92.2%
Contains more Copper +53.3%
Contains more Calcium +2740%
Contains more Phosphorus +101.3%
Contains more Zinc +708.9%
Contains more Manganese +145.5%
Contains more Selenium +20.8%
Equal in Magnesium - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Contains more Iron +121.4%
Contains more Potassium +396.1%
Contains less Sodium -92.2%
Contains more Copper +53.3%
Contains more Calcium +2740%
Contains more Phosphorus +101.3%
Contains more Zinc +708.9%
Contains more Manganese +145.5%
Contains more Selenium +20.8%
Equal in Magnesium - 27

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.
:
Contains more Vitamin E +229.6%
Contains more Vitamin D +2550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +313.8%
Contains more Vitamin B3 +9335.6%
Contains more Vitamin B5 +306.6%
Contains more Vitamin B6 +415.2%
Contains more Vitamin B12 +290.9%
Contains more Vitamin A +343.6%
Contains more Vitamin B2 +375.6%
Contains more Folate +145.5%
Contains more Vitamin K +2300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Contains more Vitamin E +229.6%
Contains more Vitamin D +2550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +313.8%
Contains more Vitamin B3 +9335.6%
Contains more Vitamin B5 +306.6%
Contains more Vitamin B6 +415.2%
Contains more Vitamin B12 +290.9%
Contains more Vitamin A +343.6%
Contains more Vitamin B2 +375.6%
Contains more Folate +145.5%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +99.4%
Contains more Protein +14.7%
Contains more Fats +439%
Contains more Carbs +∞%
Contains more Other +4537.5%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more Water +99.4%
Contains more Protein +14.7%
Contains more Fats +439%
Contains more Carbs +∞%
Contains more Other +4537.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +367.2%
Equal in Polyunsaturated fat - 1.421
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +367.2%
Equal in Polyunsaturated fat - 1.421

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 Cheddar Cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Cheddar Cheese Opinion
Net carbs 0g 3.09g Cheddar Cheese
Protein 19.94g 22.87g Cheddar Cheese
Fats 6.18g 33.31g Cheddar Cheese
Carbs 0g 3.09g Cheddar Cheese
Calories 141kcal 404kcal Cheddar Cheese
Sugar 0g 0.48g Rainbow trout
Calcium 25mg 710mg Cheddar Cheese
Iron 0.31mg 0.14mg Rainbow trout
Magnesium 25mg 27mg Cheddar Cheese
Phosphorus 226mg 455mg Cheddar Cheese
Potassium 377mg 76mg Rainbow trout
Sodium 51mg 653mg Rainbow trout
Zinc 0.45mg 3.64mg Cheddar Cheese
Copper 0.046mg 0.03mg Rainbow trout
Manganese 0.011mg 0.027mg Cheddar Cheese
Selenium 23.6µg 28.5µg Cheddar Cheese
Vitamin A 280IU 1242IU Cheddar Cheese
Vitamin A RAE 84µg 330µg Cheddar Cheese
Vitamin E 2.34mg 0.71mg Rainbow trout
Vitamin D 635IU 24IU Rainbow trout
Vitamin D 15.9µg 0.6µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.029mg Rainbow trout
Vitamin B2 0.09mg 0.428mg Cheddar Cheese
Vitamin B3 5.567mg 0.059mg Rainbow trout
Vitamin B5 1.667mg 0.41mg Rainbow trout
Vitamin B6 0.34mg 0.066mg Rainbow trout
Folate 11µg 27µg Cheddar Cheese
Vitamin B12 4.3µg 1.1µg Rainbow trout
Vitamin K 0.1µg 2.4µg Cheddar Cheese
Tryptophan 0.234mg 0.547mg Cheddar Cheese
Threonine 0.915mg 1.044mg Cheddar Cheese
Isoleucine 0.962mg 1.206mg Cheddar Cheese
Leucine 1.696mg 1.939mg Cheddar Cheese
Lysine 1.916mg 1.025mg Rainbow trout
Methionine 0.618mg 0.547mg Rainbow trout
Phenylalanine 0.815mg 1.074mg Cheddar Cheese
Valine 1.075mg 1.404mg Cheddar Cheese
Histidine 0.614mg 0.547mg Rainbow trout
Cholesterol 59mg 99mg Rainbow trout
Trans Fat 0.047g 0.917g Rainbow trout
Saturated Fat 1.383g 18.867g Rainbow trout
Omega-3 - DHA 0.516g 0.001g Rainbow trout
Omega-3 - EPA 0.217g 0.01g Rainbow trout
Omega-3 - DPA 0.091g 0.017g Rainbow trout
Monounsaturated Fat 1.979g 9.246g Cheddar Cheese
Polyunsaturated fat 1.507g 1.421g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g 0.007g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

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

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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
119%
Rainbow trout
35%
Cheddar Cheese
Minerals Daily Need Coverage Score
33%
Rainbow trout
79%
Cheddar Cheese

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 602mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 40mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 17.484g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Cheddar Cheese
Cheddar Cheese is cheaper (difference - $5)
Which food is richer in minerals?
Cheddar Cheese
Cheddar Cheese 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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.