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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 from 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.

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Rainbow trout vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Cheese
Contains more Iron +121.4%
Contains more Potassium +396.1%
Contains more Copper +53.3%
Contains less Sodium -92.2%
Contains more Calcium +2740%
Contains more Zinc +708.9%
Contains more Phosphorus +101.3%
Equal in Magnesium - 27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 213% 7% 20% 10% 100% 195% 86%
Contains more Iron +121.4%
Contains more Potassium +396.1%
Contains more Copper +53.3%
Contains less Sodium -92.2%
Contains more Calcium +2740%
Contains more Zinc +708.9%
Contains more Phosphorus +101.3%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Cheese
Contains more Vitamin C +∞%
Contains more Vitamin E +229.6%
Contains more Vitamin D +2550%
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 Vitamin K +2300%
Contains more Folate +145.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 75% 15% 18% 8% 99% 2% 25% 16% 138% 6% 21%
Contains more Vitamin C +∞%
Contains more Vitamin E +229.6%
Contains more Vitamin D +2550%
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 Vitamin K +2300%
Contains more Folate +145.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
119
Rainbow trout
35
Cheese
Mineral Summary Score
25
Rainbow trout
79
Cheese

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Rainbow trout
137%
Cheese
Carbohydrates
0%
Rainbow trout
3%
Cheese
Fats
29%
Rainbow trout
154%
Cheese

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Cheese
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 40mg)
Which food contains less Sugars?
Rainbow trout
Rainbow trout contains less Sugars (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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rainbow trout Cheese Opinion
Calories 141 404 Cheese
Protein 19.94 22.87 Cheese
Fats 6.18 33.31 Cheese
Vitamin C 2.9 0 Rainbow trout
Carbs 0 3.09 Cheese
Cholesterol 59 99 Rainbow trout
Vitamin D 635 24 Rainbow trout
Iron 0.31 0.14 Rainbow trout
Calcium 25 710 Cheese
Potassium 377 76 Rainbow trout
Magnesium 25 27 Cheese
Sugars 0 0.48 Rainbow trout
Fiber 0 0
Copper 0.046 0.03 Rainbow trout
Zinc 0.45 3.64 Cheese
Starch
Phosphorus 226 455 Cheese
Sodium 51 653 Rainbow trout
Vitamin A 280 1242 Cheese
Vitamin E 2.34 0.71 Rainbow trout
Vitamin D 15.9 0.6 Rainbow trout
Vitamin B1 0.12 0.029 Rainbow trout
Vitamin B2 0.09 0.428 Cheese
Vitamin B3 5.567 0.059 Rainbow trout
Vitamin B5 1.667 0.41 Rainbow trout
Vitamin B6 0.34 0.066 Rainbow trout
Vitamin B12 4.3 1.1 Rainbow trout
Vitamin K 0.1 2.4 Cheese
Folate 11 27 Cheese
Trans Fat 0.047 0.917 Rainbow trout
Saturated Fat 1.383 18.867 Rainbow trout
Monounsaturated Fat 1.979 9.246 Cheese
Polyunsaturated fat 1.507 1.421 Rainbow trout
Tryptophan 0.234 0.547 Cheese
Threonine 0.915 1.044 Cheese
Isoleucine 0.962 1.206 Cheese
Leucine 1.696 1.939 Cheese
Lysine 1.916 1.025 Rainbow trout
Methionine 0.618 0.547 Rainbow trout
Phenylalanine 0.815 1.074 Cheese
Valine 1.075 1.404 Cheese
Histidine 0.614 0.547 Rainbow trout
Fructose 0 Cheese

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.