Rainbow trout vs. Cottage cheese — In-Depth Nutrition Comparison
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Important differences between rainbow trout and cottage cheese
- Rainbow trout has more vitamin B12, vitamin D, vitamin B3, selenium, vitamin B6, vitamin B5, vitamin E, and phosphorus than cottage cheese.
- Rainbow trout's daily need coverage for vitamin B12 is 161% more.
- Rainbow trout contains 212 times more vitamin D than cottage cheese. Rainbow trout contains 635IU of vitamin D, while cottage cheese contains 3IU.
- Cottage cheese contains less cholesterol.
The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Cheese, cottage, creamed, large or small curd.
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 MagnesiumMagnesium | +212.5% |
| Contains more PotassiumPotassium | +262.5% |
| Contains more IronIron | +342.9% |
| Contains more CopperCopper | +58.6% |
| Contains more ZincZinc | +12.5% |
| Contains more PhosphorusPhosphorus | +42.1% |
| Contains less SodiumSodium | -86% |
| Contains more ManganeseManganese | +450% |
| Contains more SeleniumSelenium | +143.3% |
| Contains more CalciumCalcium | +232% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +127% |
| Contains more Vitamin EVitamin E | +2825% |
| Contains more Vitamin DVitamin D | +15800% |
| Contains more Vitamin B1Vitamin B1 | +344.4% |
| Contains more Vitamin B3Vitamin B3 | +5523.2% |
| Contains more Vitamin B5Vitamin B5 | +199.3% |
| Contains more Vitamin B6Vitamin B6 | +639.1% |
| Contains more Vitamin B12Vitamin B12 | +900% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +253.3% |
| Contains more Vitamin B2Vitamin B2 | +81.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more ProteinProtein | +79.3% |
| Contains more FatsFats | +43.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1662.5% |
~equal in
Water
~79.79g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains less Sat. FatSaturated fat | -19.5% |
| Contains more Mono. FatMonounsaturated fat | +154.4% |
| Contains more Poly. FatPolyunsaturated fat | +1125.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 4.3µg | 0.43µg | 161% |
| Vitamin D | 635IU | 3IU | 79% |
| Vitamin D | 15.9µg | 0.1µg | 79% |
| Vitamin B3 | 5.567mg | 0.099mg | 34% |
| Selenium | 23.6µg | 9.7µg | 25% |
| Vitamin B6 | 0.34mg | 0.046mg | 23% |
| Vitamin B5 | 1.667mg | 0.557mg | 22% |
| Protein | 19.94g | 11.12g | 18% |
| Vitamin E | 2.34mg | 0.08mg | 15% |
| Cholesterol | 59mg | 17mg | 14% |
| Sodium | 51mg | 364mg | 14% |
| Phosphorus | 226mg | 159mg | 10% |
| Polyunsaturated fat | 1.507g | 0.123g | 9% |
| Choline | 65mg | 18.4mg | 8% |
| Potassium | 377mg | 104mg | 8% |
| Vitamin B1 | 0.12mg | 0.027mg | 8% |
| Calcium | 25mg | 83mg | 6% |
| Vitamin B2 | 0.09mg | 0.163mg | 6% |
| Vitamin A | 84µg | 37µg | 5% |
| Magnesium | 25mg | 8mg | 4% |
| Iron | 0.31mg | 0.07mg | 3% |
| Monounsaturated fat | 1.979g | 0.778g | 3% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Fats | 6.18g | 4.3g | 3% |
| Saturated fat | 1.383g | 1.718g | 2% |
| Calories | 141kcal | 98kcal | 2% |
| Copper | 0.046mg | 0.029mg | 2% |
| Carbs | 0g | 3.38g | 1% |
| Net carbs | 0g | 3.38g | N/A |
| Sugar | 0g | 2.67g | N/A |
| Zinc | 0.45mg | 0.4mg | 0% |
| Manganese | 0.011mg | 0.002mg | 0% |
| Vitamin K | 0.1µg | 0µg | 0% |
| Folate | 11µg | 12µg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.147mg | 0% |
| Threonine | 0.915mg | 0.5mg | 0% |
| Isoleucine | 0.962mg | 0.591mg | 0% |
| Leucine | 1.696mg | 1.116mg | 0% |
| Lysine | 1.916mg | 0.934mg | 0% |
| Methionine | 0.618mg | 0.269mg | 0% |
| Phenylalanine | 0.815mg | 0.577mg | 0% |
| Valine | 1.075mg | 0.748mg | 0% |
| Histidine | 0.614mg | 0.326mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
95%
14%
Minerals Daily Need Coverage Score
33%
23%
Comparison summary
Which food is lower in Sugar?
Rainbow trout is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Rainbow trout is lower in Saturated fat (difference - 0.335g)
Which food is lower in glycemic index?
Rainbow trout is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese is lower in Cholesterol (difference - 42mg)
Which food is cheaper?
Cottage cheese is cheaper (difference - $5)