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  6. Rainbow trout vs. Coconut

Rainbow trout vs. Coconut — In-Depth Nutrition Comparison

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The main differences between rainbow trout and coconut

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B3, vitamin B5, and selenium; however, coconut has more manganese, copper, fiber, and iron.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Rainbow trout is lower in saturated fat.
  • Coconut has a higher glycemic index than rainbow trout.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Nuts, coconut meat, raw.

Infographic

Rainbow trout vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +78.6%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +133.7%
Contains more MagnesiumMagnesium +28%
Contains more IronIron +683.9%
Contains more CopperCopper +845.7%
Contains more ZincZinc +144.4%
Contains less SodiumSodium -60.8%
Contains more ManganeseManganese +13536.4%
~equal in Potassium ~356mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +930.9%
Contains more Vitamin B5Vitamin B5 +455.7%
Contains more Vitamin B6Vitamin B6 +529.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +437.2%
Contains more Vitamin CVitamin C +13.8%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +136.4%

All nutrients comparison - raw data values

Nutrient Rainbow trout Coconut DV% diff.
Vitamin B12 4.3µg 0µg 179%
Saturated fat 1.383g 29.698g 129%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Manganese 0.011mg 1.5mg 65%
Copper 0.046mg 0.435mg 43%
Fats 6.18g 33.49g 42%
Fiber 0g 9g 36%
Protein 19.94g 3.33g 33%
Vitamin B3 5.567mg 0.54mg 31%
Vitamin B5 1.667mg 0.3mg 27%
Iron 0.31mg 2.43mg 27%
Selenium 23.6µg 10.1µg 25%
Vitamin B6 0.34mg 0.054mg 22%
Cholesterol 59mg 0mg 20%
Phosphorus 226mg 113mg 16%
Vitamin E 2.34mg 0.24mg 14%
Calories 141kcal 354kcal 11%
Choline 65mg 12.1mg 10%
Vitamin A 84µg 0µg 9%
Polyunsaturated fat 1.507g 0.366g 8%
Zinc 0.45mg 1.1mg 6%
Vitamin B1 0.12mg 0.066mg 5%
Vitamin B2 0.09mg 0.02mg 5%
Carbs 0g 15.23g 5%
Folate 11µg 26µg 4%
Magnesium 25mg 32mg 2%
Potassium 377mg 356mg 1%
Calcium 25mg 14mg 1%
Sodium 51mg 20mg 1%
Monounsaturated fat 1.979g 1.425g 1%
Vitamin C 2.9mg 3.3mg 0%
Net carbs 0g 6.23g N/A
Sugar 0g 6.23g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.039mg 0%
Threonine 0.915mg 0.121mg 0%
Isoleucine 0.962mg 0.131mg 0%
Leucine 1.696mg 0.247mg 0%
Lysine 1.916mg 0.147mg 0%
Methionine 0.618mg 0.062mg 0%
Phenylalanine 0.815mg 0.169mg 0%
Valine 1.075mg 0.202mg 0%
Histidine 0.614mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +498.8%
Contains more WaterWater +57.1%
Contains more FatsFats +441.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1100%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +38.9%
Contains more Poly. FatPolyunsaturated fat +311.7%

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.