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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

Rainbow trout vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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.
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 0% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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%
~equal in Folate ~12µg

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
11% 4% 3% 80%
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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
66% 30% 5%
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.
Rainbow trout Cottage cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Cottage cheese 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?

ok
ok
is better in case of low diet
Rainbow trout Cottage cheese
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
14%
Cottage cheese
Minerals Daily Need Coverage Score
33%
Rainbow trout
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 0.335g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cottage cheese
Cottage cheese is lower in Cholesterol (difference - 42mg)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $5)

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.