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  6. Rainbow trout vs. Cheese

Rainbow trout vs. Cheese — In-Depth Nutrition Comparison

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How are rainbow trout and cheese different?

  • Rainbow trout is higher in vitamin B12, vitamin D, and vitamin B3; however, cheese is richer in calcium, phosphorus, zinc, vitamin A, and vitamin B2.
  • Daily need coverage for vitamin B12 for rainbow trout is 133% higher.
  • Rainbow trout contains 94 times more vitamin B3 than cheese. While rainbow trout contains 5.567mg of vitamin B3, 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 Cheese 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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +396.1%
Contains more IronIron +121.4%
Contains more CopperCopper +53.3%
Contains less SodiumSodium -92.2%
Contains more CalciumCalcium +2740%
Contains more ZincZinc +708.9%
Contains more PhosphorusPhosphorus +101.3%
Contains more ManganeseManganese +145.5%
Contains more SeleniumSelenium +20.8%
~equal in Magnesium ~27mg

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%
Cheese
Cheese
4
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +229.6%
Contains more Vitamin DVitamin D +2550%
Contains more Vitamin B1Vitamin B1 +313.8%
Contains more Vitamin B3Vitamin B3 +9335.6%
Contains more Vitamin B5Vitamin B5 +306.6%
Contains more Vitamin B6Vitamin B6 +415.2%
Contains more Vitamin B12Vitamin B12 +290.9%
Contains more CholineCholine +293.9%
Contains more Vitamin AVitamin A +292.9%
Contains more Vitamin B2Vitamin B2 +375.6%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +145.5%

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
Cheese
Cheese
4
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 WaterWater +99.4%
Contains more ProteinProtein +14.7%
Contains more FatsFats +439%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4537.5%

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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +367.2%
~equal in Polyunsaturated fat ~1.421g

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 Cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Cheese DV% diff.
Vitamin B12 4.3µg 1.1µg 133%
Saturated fat 1.383g 18.867g 79%
Vitamin D 15.9µg 0.6µg 77%
Vitamin D 635IU 24IU 76%
Calcium 25mg 710mg 69%
Fats 6.18g 33.31g 42%
Vitamin B3 5.567mg 0.059mg 34%
Phosphorus 226mg 455mg 33%
Zinc 0.45mg 3.64mg 29%
Vitamin A 84µg 330µg 27%
Vitamin B2 0.09mg 0.428mg 26%
Sodium 51mg 653mg 26%
Vitamin B5 1.667mg 0.41mg 25%
Vitamin B6 0.34mg 0.066mg 21%
Monounsaturated fat 1.979g 9.246g 18%
Calories 141kcal 404kcal 13%
Cholesterol 59mg 99mg 13%
Vitamin E 2.34mg 0.71mg 11%
Selenium 23.6µg 28.5µg 9%
Potassium 377mg 76mg 9%
Choline 65mg 16.5mg 9%
Vitamin B1 0.12mg 0.029mg 8%
Protein 19.94g 22.87g 6%
Folate 11µg 27µg 4%
Vitamin C 2.9mg 0mg 3%
Copper 0.046mg 0.03mg 2%
Vitamin K 0.1µg 2.4µg 2%
Iron 0.31mg 0.14mg 2%
Polyunsaturated fat 1.507g 1.421g 1%
Carbs 0g 3.09g 1%
Manganese 0.011mg 0.027mg 1%
Net carbs 0g 3.09g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.48g N/A
Trans fat 0.047g 0.917g N/A
Tryptophan 0.234mg 0.547mg 0%
Threonine 0.915mg 1.044mg 0%
Isoleucine 0.962mg 1.206mg 0%
Leucine 1.696mg 1.939mg 0%
Lysine 1.916mg 1.025mg 0%
Methionine 0.618mg 0.547mg 0%
Phenylalanine 0.815mg 1.074mg 0%
Valine 1.075mg 1.404mg 0%
Histidine 0.614mg 0.547mg 0%
Omega-3 - EPA 0.217g 0.01g N/A
Omega-3 - DHA 0.516g 0.001g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.017g 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 0.007g 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 Cheese
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
35%
Cheese
Minerals Daily Need Coverage Score
33%
Rainbow trout
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 40mg)
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 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?
Cheese
Cheese is cheaper (difference - $5)
Which food is richer in minerals?
Cheese
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. 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.