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  6. Rainbow trout vs. Cod

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, 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" 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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
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%
~equal in Potassium ~413mg
~equal in Zinc ~0.45mg
~equal in Sodium ~54mg

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%
Cod
Cod
1
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
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%
~equal in Vitamin K ~0.1µg
~equal in Choline ~65.2mg

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
Cod
Cod
2
18% 81%
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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Cod
Cod
1
29% 21% 51%
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.
Rainbow trout Cod
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Cod DV% diff.
Vitamin B5 1.667mg 153mg 3027%
Vitamin B12 4.3µg 0.91µg 141%
Vitamin D 635IU 36IU 75%
Vitamin D 15.9µg 0.9µg 75%
Vitamin B3 5.567mg 2.063mg 22%
Selenium 23.6µg 33.1µg 17%
Vitamin E 2.34mg 0.64mg 11%
Polyunsaturated fat 1.507g 0.231g 9%
Vitamin A 84µg 12µg 8%
Fats 6.18g 0.67g 8%
Vitamin B6 0.34mg 0.245mg 7%
Saturated fat 1.383g 0.131g 6%
Monounsaturated fat 1.979g 0.094g 5%
Cholesterol 59mg 43mg 5%
Vitamin B1 0.12mg 0.076mg 4%
Protein 19.94g 17.81g 4%
Phosphorus 226mg 203mg 3%
Calories 141kcal 82kcal 3%
Copper 0.046mg 0.028mg 2%
Vitamin B2 0.09mg 0.065mg 2%
Magnesium 25mg 32mg 2%
Vitamin C 2.9mg 1mg 2%
Iron 0.31mg 0.38mg 1%
Potassium 377mg 413mg 1%
Calcium 25mg 16mg 1%
Folate 11µg 7µg 1%
Zinc 0.45mg 0.45mg 0%
Sodium 51mg 54mg 0%
Manganese 0.011mg 0.015mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Choline 65mg 65.2mg 0%
Tryptophan 0.234mg 0.199mg 0%
Threonine 0.915mg 0.781mg 0%
Isoleucine 0.962mg 0.821mg 0%
Leucine 1.696mg 1.447mg 0%
Lysine 1.916mg 1.635mg 0%
Methionine 0.618mg 0.527mg 0%
Phenylalanine 0.815mg 0.695mg 0%
Valine 1.075mg 0.917mg 0%
Histidine 0.614mg 0.524mg 0%
Omega-3 - EPA 0.217g 0.064g N/A
Omega-3 - DHA 0.516g 0.12g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.01g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Cod
Low Calories diet ok
Low Fats diet ok
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
95%
Rainbow trout
731%
Cod
Minerals Daily Need Coverage Score
33%
Rainbow trout
38%
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 is richer in minerals?
Cod
Cod is relatively richer in minerals
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)

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. 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.