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  6. Rainbow trout vs. Chinese broccoli

Rainbow trout vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are rainbow trout and chinese broccoli different?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus; however, chinese broccoli is richer in vitamin K, vitamin C, vitamin A, and folate.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Rainbow trout has a lower glycemic index (0) than chinese broccoli (32).

Fish, trout, rainbow, farmed, raw and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Rainbow trout vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +44.4%
Contains more ZincZinc +15.4%
Contains more PhosphorusPhosphorus +451.2%
Contains more SeleniumSelenium +1715.4%
Contains more CalciumCalcium +300%
Contains more IronIron +80.6%
Contains more CopperCopper +32.6%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +2300%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +387.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.3%
Contains more Vitamin B3Vitamin B3 +1173.9%
Contains more Vitamin B5Vitamin B5 +948.4%
Contains more Vitamin B6Vitamin B6 +385.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +156.9%
Contains more Vitamin CVitamin C +872.4%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin KVitamin K +84700%
Contains more FolateFolate +800%
~equal in Vitamin A ~82µg

All nutrients comparison - raw data values

Nutrient Rainbow trout Chinese broccoli DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin K 0.1µg 84.8µg 71%
Selenium 23.6µg 1.3µg 41%
Protein 19.94g 1.14g 38%
Vitamin B3 5.567mg 0.437mg 32%
Vitamin B5 1.667mg 0.159mg 30%
Vitamin C 2.9mg 28.2mg 28%
Phosphorus 226mg 41mg 26%
Folate 11µg 99µg 22%
Vitamin B6 0.34mg 0.07mg 21%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 0.48mg 12%
Manganese 0.011mg 0.264mg 11%
Fiber 0g 2.5g 10%
Calcium 25mg 100mg 8%
Polyunsaturated fat 1.507g 0.33g 8%
Fats 6.18g 0.72g 8%
Choline 65mg 25.3mg 7%
Saturated fat 1.383g 0.11g 6%
Calories 141kcal 22kcal 6%
Monounsaturated fat 1.979g 0.05g 5%
Vitamin B2 0.09mg 0.146mg 4%
Iron 0.31mg 0.56mg 3%
Potassium 377mg 261mg 3%
Vitamin B1 0.12mg 0.095mg 2%
Sodium 51mg 7mg 2%
Copper 0.046mg 0.061mg 2%
Magnesium 25mg 18mg 2%
Zinc 0.45mg 0.39mg 1%
Carbs 0g 3.81g 1%
Net carbs 0g 1.31g N/A
Sugar 0g 0.84g N/A
Vitamin A 84µg 82µg 0%
Trans fat 0.047g 0g 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1649.1%
Contains more FatsFats +758.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.7%
Contains more OtherOther +887.5%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +3858%
Contains more Poly. FatPolyunsaturated fat +356.7%
Contains less Sat. FatSaturated fat -92%

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.