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  6. Rainbow trout vs. Croaker

Rainbow trout vs. Croaker — In-Depth Nutrition Comparison

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Differences between Rainbow trout and Croaker

  • Rainbow trout is higher in Vitamin B12, Vitamin B5, Vitamin B3, Vitamin A RAE, and Vitamin B6, however, Croaker is richer in Selenium, and Iron.
  • Rainbow trout's daily need coverage for Vitamin B12 is 92% higher.
  • Rainbow trout has 4 times more Vitamin A RAE than Croaker. While Rainbow trout has 84µg of Vitamin A RAE, Croaker has only 23µg.
  • Rainbow trout has less Cholesterol.

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Fish, croaker, Atlantic, cooked, breaded and fried.

Infographic

Rainbow trout vs Croaker 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.
Rainbow trout
Rainbow trout
3
:
7
Croaker
Croaker
Contains more Potassium +10.9%
Contains less Sodium -85.3%
Contains more Calcium +28%
Contains more Iron +177.4%
Contains more Magnesium +68%
Contains more Zinc +15.6%
Contains more Copper +41.3%
Contains more Manganese +627.3%
Contains more Selenium +64.4%
Equal in Phosphorus - 217
Equal in Potassium - 340
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Potassium +10.9%
Contains less Sodium -85.3%
Contains more Calcium +28%
Contains more Iron +177.4%
Contains more Magnesium +68%
Contains more Zinc +15.6%
Contains more Copper +41.3%
Contains more Manganese +627.3%
Contains more Selenium +64.4%
Equal in Phosphorus - 217
Equal in Potassium - 340

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.
Rainbow trout
Rainbow trout
10
:
2
Croaker
Croaker
Contains more Vitamin A +273.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +29.5%
Contains more Vitamin B5 +125.3%
Contains more Vitamin B6 +30.8%
Contains more Vitamin B12 +104.8%
Contains more Vitamin B2 +44.4%
Contains more Folate +209.1%
Rainbow trout
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%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +273.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +29.5%
Contains more Vitamin B5 +125.3%
Contains more Vitamin B6 +30.8%
Contains more Vitamin B12 +104.8%
Contains more Vitamin B2 +44.4%
Contains more Folate +209.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
3
Croaker
Croaker
Contains more Water +23.5%
Contains more Fats +105%
Contains more Carbs +∞%
Contains more Other +2187.5%
Equal in Protein - 18.2
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Water +23.5%
Contains more Fats +105%
Contains more Carbs +∞%
Contains more Other +2187.5%
Equal in Protein - 18.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
1
:
2
Croaker
Croaker
Contains less Saturated Fat -60.2%
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +93.6%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -60.2%
Contains more Monounsaturated Fat +168.8%
Contains more Polyunsaturated fat +93.6%

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 Croaker
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 19.94g 18.2g Rainbow trout
Fats 6.18g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 141kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 25mg 32mg Croaker
Iron 0.31mg 0.86mg Croaker
Magnesium 25mg 42mg Croaker
Phosphorus 226mg 217mg Rainbow trout
Potassium 377mg 340mg Rainbow trout
Sodium 51mg 348mg Rainbow trout
Zinc 0.45mg 0.52mg Croaker
Copper 0.046mg 0.065mg Croaker
Manganese 0.011mg 0.08mg Croaker
Selenium 23.6µg 38.8µg Croaker
Vitamin A 280IU 75IU Rainbow trout
Vitamin A RAE 84µg 23µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.09mg Rainbow trout
Vitamin B2 0.09mg 0.13mg Croaker
Vitamin B3 5.567mg 4.3mg Rainbow trout
Vitamin B5 1.667mg 0.74mg Rainbow trout
Vitamin B6 0.34mg 0.26mg Rainbow trout
Folate 11µg 34µg Croaker
Vitamin B12 4.3µg 2.1µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg 0.208mg Rainbow trout
Threonine 0.915mg 0.788mg Rainbow trout
Isoleucine 0.962mg 0.847mg Rainbow trout
Leucine 1.696mg 1.48mg Rainbow trout
Lysine 1.916mg 1.571mg Rainbow trout
Methionine 0.618mg 0.525mg Rainbow trout
Phenylalanine 0.815mg 0.742mg Rainbow trout
Valine 1.075mg 0.947mg Rainbow trout
Histidine 0.614mg 0.525mg Rainbow trout
Cholesterol 59mg 84mg Rainbow trout
Trans Fat 0.047g Croaker
Saturated Fat 1.383g 3.476g Rainbow trout
Omega-3 - DHA 0.516g 0.089g Rainbow trout
Omega-3 - EPA 0.217g 0.113g Rainbow trout
Omega-3 - DPA 0.091g 0.079g Rainbow trout
Monounsaturated Fat 1.979g 5.32g Croaker
Polyunsaturated fat 1.507g 2.917g Croaker
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Croaker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
119%
Rainbow trout
44%
Croaker
Minerals Daily Need Coverage Score
33%
Rainbow trout
50%
Croaker

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 297mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 2.093g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
Which food is cheaper?
Croaker
Croaker is cheaper (difference - $7)
Which food is richer in minerals?
Croaker
Croaker is relatively richer in minerals
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.