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  6. Rainbow trout vs. Garden cress

Rainbow trout vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and garden cress

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus, while garden cress has more vitamin K, vitamin A, vitamin C, and manganese.
  • Garden cress covers your daily need for vitamin K, 451% more than rainbow trout.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Cress, garden, raw.

Infographic

Rainbow trout vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more ZincZinc +95.7%
Contains more PhosphorusPhosphorus +197.4%
Contains more SeleniumSelenium +2522.2%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +224%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +319.4%
Contains more CopperCopper +269.6%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +4927.3%

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.
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +234.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +456.7%
Contains more Vitamin B5Vitamin B5 +588.8%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +233.3%
Contains more Vitamin CVitamin C +2279.3%
Contains more Vitamin AVitamin A +311.9%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin KVitamin K +541800%
Contains more FolateFolate +627.3%

All nutrients comparison - raw data values

Nutrient Rainbow trout Garden cress DV% diff.
Vitamin K 0.1µg 541.9µg 452%
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin C 2.9mg 69mg 73%
Selenium 23.6µg 0.9µg 41%
Protein 19.94g 2.6g 35%
Vitamin B5 1.667mg 0.242mg 29%
Vitamin A 84µg 346µg 29%
Vitamin B3 5.567mg 1mg 29%
Manganese 0.011mg 0.553mg 24%
Phosphorus 226mg 76mg 21%
Cholesterol 59mg 0mg 20%
Folate 11µg 80µg 17%
Copper 0.046mg 0.17mg 14%
Vitamin B2 0.09mg 0.26mg 13%
Iron 0.31mg 1.3mg 12%
Vitamin E 2.34mg 0.7mg 11%
Polyunsaturated fat 1.507g 0.228g 9%
Choline 65mg 19.5mg 8%
Fats 6.18g 0.7g 8%
Potassium 377mg 606mg 7%
Vitamin B6 0.34mg 0.247mg 7%
Calcium 25mg 81mg 6%
Saturated fat 1.383g 0.023g 6%
Calories 141kcal 32kcal 5%
Monounsaturated fat 1.979g 0.239g 4%
Fiber 0g 1.1g 4%
Vitamin B1 0.12mg 0.08mg 3%
Magnesium 25mg 38mg 3%
Sodium 51mg 14mg 2%
Zinc 0.45mg 0.23mg 2%
Carbs 0g 5.5g 2%
Net carbs 0g 4.4g N/A
Sugar 0g 4.4g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 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% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +666.9%
Contains more FatsFats +782.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.1%
Contains more OtherOther +2150%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +728%
Contains more Poly. FatPolyunsaturated fat +561%
Contains less Sat. FatSaturated fat -98.3%

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.