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  6. Rainbow trout vs. Coconut oil

Rainbow trout vs. Coconut oil — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and coconut oil?

  • Rainbow trout is richer than coconut oil in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin B6, and vitamin E.
  • Coconut oil's daily need coverage for saturated fat is 405% more.
  • The amount of cholesterol in coconut oil is lower.

We used Fish, trout, rainbow, farmed, raw and Oil, coconut types in this article.

Infographic

Rainbow trout vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2400%
Contains more PotassiumPotassium +∞%
Contains more IronIron +520%
Contains more CopperCopper +∞%
Contains more ZincZinc +2150%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2027.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +21566.7%
Contains more Vitamin KVitamin K +500%

All nutrients comparison - raw data values

Nutrient Rainbow trout Coconut oil DV% diff.
Saturated fat 1.383g 82.475g 369%
Vitamin B12 4.3µg 0µg 179%
Fats 6.18g 99.06g 143%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0µg 43%
Protein 19.94g 0g 40%
Calories 141kcal 892kcal 38%
Vitamin B3 5.567mg 0mg 35%
Vitamin B5 1.667mg 0mg 33%
Phosphorus 226mg 0mg 32%
Vitamin B6 0.34mg 0mg 26%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 0.11mg 15%
Choline 65mg 0.3mg 12%
Potassium 377mg 0mg 11%
Monounsaturated fat 1.979g 6.332g 11%
Vitamin B1 0.12mg 0mg 10%
Vitamin A 84µg 0µg 9%
Vitamin B2 0.09mg 0mg 7%
Magnesium 25mg 0mg 6%
Copper 0.046mg 0mg 5%
Zinc 0.45mg 0.02mg 4%
Iron 0.31mg 0.05mg 3%
Vitamin C 2.9mg 0mg 3%
Folate 11µg 0µg 3%
Calcium 25mg 1mg 2%
Sodium 51mg 0mg 2%
Polyunsaturated fat 1.507g 1.702g 1%
Manganese 0.011mg 0mg 0%
Vitamin K 0.1µg 0.6µg 0%
Trans fat 0.047g 0.028g N/A
Tryptophan 0.234mg 0mg 0%
Threonine 0.915mg 0mg 0%
Isoleucine 0.962mg 0mg 0%
Leucine 1.696mg 0mg 0%
Lysine 1.916mg 0mg 0%
Methionine 0.618mg 0mg 0%
Phenylalanine 0.815mg 0mg 0%
Valine 1.075mg 0mg 0%
Histidine 0.614mg 0mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.019g N/A
Omega-3 - DPA 0.091g 0g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0g N/A
Omega-6 - Eicosadienoic acid 0.04g 0g N/A
Omega-6 - Linoleic acid 0.466g 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more WaterWater +245900%
Contains more FatsFats +1502.9%
Contains more OtherOther +1037.5%
~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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +12.9%

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.