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Rainbow trout vs. Mozzarella — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and mozzarella?

  • Rainbow trout is higher in vitamin B12, vitamin D, vitamin B3, vitamin B6, and vitamin E, yet mozzarella is higher in calcium, phosphorus, zinc, and vitamin B2.
  • Rainbow trout's daily need coverage for vitamin B12 is 141% more.
  • Rainbow trout has 49 times more vitamin D than mozzarella. While rainbow trout has 635IU of vitamin D, mozzarella has only 13IU.
  • The amount of saturated fat in rainbow trout is lower.
  • The glycemic index of rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Cheese, mozzarella, low sodium types in this article.

Infographic

Rainbow trout vs Mozzarella 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.
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +296.8%
Contains more IronIron +24%
Contains more CopperCopper +70.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +50.3%
Contains more CalciumCalcium +2824%
Contains more ZincZinc +595.6%
Contains more PhosphorusPhosphorus +131.9%
Contains less SodiumSodium -68.6%
~equal in Magnesium ~26mg

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1460%
Contains more Vitamin DVitamin D +5200%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +4539.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +325%
Contains more Vitamin B12Vitamin B12 +367.4%
Contains more FolateFolate +22.2%
Contains more CholineCholine +253.3%
Contains more Vitamin AVitamin A +63.1%
Contains more Vitamin B2Vitamin B2 +277.8%
Contains more Vitamin KVitamin K +1700%

All nutrients comparison - raw data values

Nutrient Rainbow trout Mozzarella DV% diff.
Vitamin B12 4.3µg 0.92µg 141%
Vitamin D 15.9µg 0.3µg 78%
Vitamin D 635IU 13IU 78%
Calcium 25mg 731mg 71%
Phosphorus 226mg 524mg 43%
Saturated fat 1.383g 10.867g 43%
Vitamin B3 5.567mg 0.12mg 34%
Vitamin B5 1.667mg 33%
Zinc 0.45mg 3.13mg 24%
Vitamin B6 0.34mg 0.08mg 20%
Vitamin B2 0.09mg 0.34mg 19%
Fats 6.18g 17.1g 17%
Protein 19.94g 27.5g 15%
Vitamin E 2.34mg 0.15mg 15%
Selenium 23.6µg 15.7µg 14%
Choline 65mg 18.4mg 8%
Vitamin B1 0.12mg 0.02mg 8%
Potassium 377mg 95mg 8%
Monounsaturated fat 1.979g 4.844g 7%
Polyunsaturated fat 1.507g 0.509g 7%
Calories 141kcal 280kcal 7%
Vitamin A 84µg 137µg 6%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 16mg 2%
Copper 0.046mg 0.027mg 2%
Cholesterol 59mg 54mg 2%
Iron 0.31mg 0.25mg 1%
Vitamin K 0.1µg 1.8µg 1%
Folate 11µg 9µg 1%
Carbs 0g 3.1g 1%
Net carbs 0g 3.1g N/A
Magnesium 25mg 26mg 0%
Sugar 0g 1.23g N/A
Manganese 0.011mg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 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

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more WaterWater +47.9%
Contains more ProteinProtein +37.9%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2900%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Poly. FatPolyunsaturated fat +196.1%
Contains more Mono. FatMonounsaturated fat +144.8%

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.