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  6. Rainbow trout vs. Chuck steak

Rainbow trout vs. Chuck steak — In-Depth Nutrition Comparison

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Significant differences between rainbow trout and chuck steak

  • Rainbow trout is richer in vitamin D, vitamin B12, vitamin B5, and vitamin E, while chuck steak is higher in zinc, iron, vitamin B2, and selenium.
  • Rainbow trout covers your daily vitamin D needs 105% more than chuck steak.
  • Rainbow trout has 23 times more vitamin E than chuck steak. Rainbow trout has 2.34mg of vitamin E, while chuck steak has 0.1mg.
  • Rainbow trout is lower in cholesterol.

Specific food types used in this comparison are Fish, trout, rainbow, farmed, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Rainbow trout vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +56.3%
Contains more PotassiumPotassium +16%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -28.2%
Contains more IronIron +690.3%
Contains more CopperCopper +67.4%
Contains more ZincZinc +1828.9%
Contains more SeleniumSelenium +16.5%
~equal in Manganese ~0.012mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +2240%
Contains more Vitamin DVitamin D +15800%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B3Vitamin B3 +19.4%
Contains more Vitamin B5Vitamin B5 +121.7%
Contains more Vitamin B12Vitamin B12 +41.9%
Contains more FolateFolate +83.3%
Contains more Vitamin B2Vitamin B2 +112.2%
Contains more Vitamin KVitamin K +1500%
Contains more CholineCholine +21.5%
~equal in Vitamin B6 ~0.373mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Chuck steak DV% diff.
Vitamin D 15.9µg 0.1µg 79%
Vitamin D 635IU 5IU 79%
Zinc 0.45mg 8.68mg 75%
Vitamin B12 4.3µg 3.03µg 53%
Saturated fat 1.383g 8.66g 33%
Iron 0.31mg 2.45mg 27%
Fats 6.18g 19.64g 21%
Monounsaturated fat 1.979g 9.457g 19%
Vitamin B5 1.667mg 0.752mg 18%
Vitamin E 2.34mg 0.1mg 15%
Protein 19.94g 24.98g 10%
Cholesterol 59mg 87mg 9%
Vitamin A 84µg 7µg 9%
Vitamin B2 0.09mg 0.191mg 8%
Selenium 23.6µg 27.5µg 7%
Calories 141kcal 277kcal 7%
Vitamin B3 5.567mg 4.663mg 6%
Vitamin B1 0.12mg 0.066mg 5%
Polyunsaturated fat 1.507g 0.81g 5%
Phosphorus 226mg 193mg 5%
Copper 0.046mg 0.077mg 3%
Choline 65mg 79mg 3%
Vitamin C 2.9mg 0mg 3%
Vitamin B6 0.34mg 0.373mg 3%
Potassium 377mg 325mg 2%
Vitamin K 0.1µg 1.6µg 1%
Folate 11µg 6µg 1%
Sodium 51mg 71mg 1%
Calcium 25mg 16mg 1%
Magnesium 25mg 22mg 1%
Manganese 0.011mg 0.012mg 0%
Trans fat 0.047g 1.287g N/A
Tryptophan 0.234mg 0.281mg 0%
Threonine 0.915mg 1.099mg 0%
Isoleucine 0.962mg 1.062mg 0%
Leucine 1.696mg 2.009mg 0%
Lysine 1.916mg 2.184mg 0%
Methionine 0.618mg 0.709mg 0%
Phenylalanine 0.815mg 0.951mg 0%
Valine 1.075mg 1.129mg 0%
Histidine 0.614mg 0.809mg 0%
Omega-3 - EPA 0.217g 0.001g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.041g N/A
Omega-3 - DPA 0.091g 0.004g 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 0.006g N/A
Omega-6 - Linoleic acid 0.466g 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more WaterWater +33.6%
Contains more ProteinProtein +25.3%
Contains more FatsFats +217.8%
Contains more OtherOther +100%
~equal in Carbs ~0g

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -84%
Contains more Poly. FatPolyunsaturated fat +86%
Contains more Mono. FatMonounsaturated fat +377.9%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.