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, 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
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.
| Contains more CalciumCalcium | +56.3% |
| Contains more CopperCopper | +64.3% |
| Contains more PhosphorusPhosphorus | +11.3% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more IronIron | +22.6% |
| Contains more ManganeseManganese | +36.4% |
| Contains more SeleniumSelenium | +40.3% |
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.
| Contains more Vitamin CVitamin C | +190% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +265.6% |
| Contains more Vitamin DVitamin D | +1666.7% |
| Contains more Vitamin B1Vitamin B1 | +57.9% |
| Contains more Vitamin B2Vitamin B2 | +38.5% |
| Contains more Vitamin B3Vitamin B3 | +169.8% |
| Contains more Vitamin B6Vitamin B6 | +38.8% |
| Contains more Vitamin B12Vitamin B12 | +372.5% |
| Contains more FolateFolate | +57.1% |
| Contains more Vitamin B5Vitamin B5 | +9078.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
17.81 g
Fats:
0.67 g
Carbs:
0 g
Water:
81.22 g
Other:
0.3 g
| Contains more ProteinProtein | +12% |
| Contains more FatsFats | +822.4% |
| Contains more WaterWater | +10.1% |
| Contains more OtherOther | +275% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.383 g
Monounsaturated Fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
Saturated Fat:
Sat. Fat
0.131 g
Monounsaturated Fat:
Mono. Fat
0.094 g
Polyunsaturated fat:
Poly. Fat
0.231 g
| Contains more Mono. FatMonounsaturated Fat | +2005.3% |
| Contains more Poly. FatPolyunsaturated fat | +552.4% |
| Contains less Sat. FatSaturated Fat | -90.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 141kcal | 82kcal |
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| Protein | 19.94g | 17.81g |
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| Fats | 6.18g | 0.67g |
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| Vitamin C | 2.9mg | 1mg |
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| Cholesterol | 59mg | 43mg |
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| Vitamin D | 635IU | 36IU |
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| Magnesium | 25mg | 32mg |
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| Calcium | 25mg | 16mg |
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| Potassium | 377mg | 413mg |
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| Iron | 0.31mg | 0.38mg |
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| Copper | 0.046mg | 0.028mg |
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| Zinc | 0.45mg | 0.45mg | |
| Phosphorus | 226mg | 203mg |
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| Sodium | 51mg | 54mg |
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| Vitamin A | 280IU | 40IU |
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| Vitamin A | 84µg | 12µg |
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| Vitamin E | 2.34mg | 0.64mg |
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| Vitamin D | 15.9µg | 0.9µg |
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| Manganese | 0.011mg | 0.015mg |
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| Selenium | 23.6µg | 33.1µg |
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| Vitamin B1 | 0.12mg | 0.076mg |
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| Vitamin B2 | 0.09mg | 0.065mg |
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| Vitamin B3 | 5.567mg | 2.063mg |
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| Vitamin B5 | 1.667mg | 153mg |
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| Vitamin B6 | 0.34mg | 0.245mg |
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| Vitamin B12 | 4.3µg | 0.91µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 11µg | 7µg |
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| Trans Fat | 0.047g |
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| Choline | 65mg | 65.2mg |
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| Saturated Fat | 1.383g | 0.131g |
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| Monounsaturated Fat | 1.979g | 0.094g |
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| Polyunsaturated fat | 1.507g | 0.231g |
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| Tryptophan | 0.234mg | 0.199mg |
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| Threonine | 0.915mg | 0.781mg |
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| Isoleucine | 0.962mg | 0.821mg |
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| Leucine | 1.696mg | 1.447mg |
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| Lysine | 1.916mg | 1.635mg |
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| Methionine | 0.618mg | 0.527mg |
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| Phenylalanine | 0.815mg | 0.695mg |
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| Valine | 1.075mg | 0.917mg |
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| Histidine | 0.614mg | 0.524mg |
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| Omega-3 - EPA | 0.217g | 0.064g |
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| Omega-3 - DHA | 0.516g | 0.12g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - DPA | 0.091g | 0.01g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
113%
732%
Minerals Daily Need Coverage Score
33%
38%
Comparison summary
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Cod is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Cod is lower in Saturated Fat (difference - 1.252g)
Which food is cheaper?
Cod is cheaper (difference - $5.7)
Which food is richer in minerals?
Cod is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)