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Rainbow trout vs Cod - In-Depth Nutrition Comparison

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A recap on differences between Rainbow trout and Cod

  • Rainbow trout has more Vitamin B12, Vitamin D, Vitamin B3, Vitamin E , Vitamin A RAE, and Vitamin B6, however Cod is higher in Vitamin B5, and Selenium.
  • Cod covers your daily Vitamin B5 needs 3027% more than Rainbow trout.
  • Cod contains 18 times less Vitamin D than Rainbow trout. Rainbow trout contains 635IU of Vitamin D, while Cod contains 36IU.
  • Cod has less Saturated Fat.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Fish, cod, Atlantic, raw.

Infographic

Rainbow trout vs Cod 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56.3%
Contains more Phosphorus +11.3%
Contains more Copper +64.3%
Contains more Iron +22.6%
Contains more Magnesium +28%
Equal in Potassium - 413
Equal in Sodium - 54
Equal in Zinc - 0.45
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Contains more Calcium +56.3%
Contains more Phosphorus +11.3%
Contains more Copper +64.3%
Contains more Iron +22.6%
Contains more Magnesium +28%
Equal in Potassium - 413
Equal in Sodium - 54
Equal in Zinc - 0.45

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Cod
Contains more Vitamin A +600%
Contains more Vitamin E +265.6%
Contains more Vitamin D +1666.7%
Contains more Vitamin C +190%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +38.5%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B6 +38.8%
Contains more Folate +57.1%
Contains more Vitamin B12 +372.5%
Contains more Vitamin B5 +9078.2%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +600%
Contains more Vitamin E +265.6%
Contains more Vitamin D +1666.7%
Contains more Vitamin C +190%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +38.5%
Contains more Vitamin B3 +169.8%
Contains more Vitamin B6 +38.8%
Contains more Folate +57.1%
Contains more Vitamin B12 +372.5%
Contains more Vitamin B5 +9078.2%
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Cod
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Cod Opinion
Net carbs 0g 0g
Protein 19.94g 17.81g Rainbow trout
Fats 6.18g 0.67g Rainbow trout
Carbs 0g 0g
Calories 141kcal 82kcal Rainbow trout
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 25mg 16mg Rainbow trout
Iron 0.31mg 0.38mg Cod
Magnesium 25mg 32mg Cod
Phosphorus 226mg 203mg Rainbow trout
Potassium 377mg 413mg Cod
Sodium 51mg 54mg Rainbow trout
Zinc 0.45mg 0.45mg
Copper 0.046mg 0.028mg Rainbow trout
Vitamin A 280IU 40IU Rainbow trout
Vitamin E 2.34mg 0.64mg Rainbow trout
Vitamin D 635IU 36IU Rainbow trout
Vitamin D 15.9µg 0.9µg Rainbow trout
Vitamin C 2.9mg 1mg Rainbow trout
Vitamin B1 0.12mg 0.076mg Rainbow trout
Vitamin B2 0.09mg 0.065mg Rainbow trout
Vitamin B3 5.567mg 2.063mg Rainbow trout
Vitamin B5 1.667mg 153mg Cod
Vitamin B6 0.34mg 0.245mg Rainbow trout
Folate 11µg 7µg Rainbow trout
Vitamin B12 4.3µg 0.91µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.199mg Rainbow trout
Threonine 0.915mg 0.781mg Rainbow trout
Isoleucine 0.962mg 0.821mg Rainbow trout
Leucine 1.696mg 1.447mg Rainbow trout
Lysine 1.916mg 1.635mg Rainbow trout
Methionine 0.618mg 0.527mg Rainbow trout
Phenylalanine 0.815mg 0.695mg Rainbow trout
Valine 1.075mg 0.917mg Rainbow trout
Histidine 0.614mg 0.524mg Rainbow trout
Cholesterol 59mg 43mg Cod
Trans Fat 0.047g g Cod
Saturated Fat 1.383g 0.131g Cod
Monounsaturated Fat 1.979g 0.094g Rainbow trout
Polyunsaturated fat 1.507g 0.231g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Cod
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
119
Rainbow trout
790
Cod
Mineral Summary Score
25
Rainbow trout
24
Cod

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Rainbow trout
107%
Cod
Carbohydrates
0%
Rainbow trout
0%
Cod
Fats
29%
Rainbow trout
3%
Cod

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 1.252g)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.