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Rainbow trout vs Egg - In-Depth Nutrition Comparison

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How are Rainbow trout and Egg different?

  • Rainbow trout is higher in Vitamin B12, Vitamin D, Vitamin B3, and Vitamin B6, however Egg is richer in Copper, Choline, Vitamin B2, Selenium, and Iron.
  • Daily need coverage for Copper from Egg is 217% higher.
  • Rainbow trout contains 87 times more Vitamin B3 than Egg. While Rainbow trout contains 5.567mg of Vitamin B3, Egg contains only 0.064mg.
  • Rainbow trout has less Cholesterol.

Fish, trout, rainbow, farmed, raw and Egg, whole, cooked, hard-boiled are the varieties used in this article.

Infographic

Rainbow trout vs Egg infographic
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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 Magnesium +150%
Contains more Phosphorus +31.4%
Contains more Potassium +199.2%
Contains less Sodium -58.9%
Contains more Calcium +100%
Contains more Iron +283.9%
Contains more Zinc +133.3%
Contains more Copper +4247.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 45% 8% 74% 12% 17% 29% 667%
Contains more Magnesium +150%
Contains more Phosphorus +31.4%
Contains more Potassium +199.2%
Contains less Sodium -58.9%
Contains more Calcium +100%
Contains more Iron +283.9%
Contains more Zinc +133.3%
Contains more Copper +4247.8%

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
:
4
Egg
Contains more Vitamin E +127.2%
Contains more Vitamin D +622.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B3 +8598.4%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +181%
Contains more Vitamin B12 +287.4%
Contains more Vitamin A +85.7%
Contains more Vitamin B2 +470%
Contains more Folate +300%
Contains more Vitamin K +200%
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 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin E +127.2%
Contains more Vitamin D +622.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B3 +8598.4%
Contains more Vitamin B5 +19.2%
Contains more Vitamin B6 +181%
Contains more Vitamin B12 +287.4%
Contains more Vitamin A +85.7%
Contains more Vitamin B2 +470%
Contains more Folate +300%
Contains more Vitamin K +200%

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 Egg
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Egg Opinion
Net carbs 0g 1.12g Egg
Protein 19.94g 12.58g Rainbow trout
Fats 6.18g 10.61g Egg
Carbs 0g 1.12g Egg
Calories 141kcal 155kcal Egg
Starch g g
Fructose g g
Sugar 0g 1.12g Rainbow trout
Fiber 0g 0g
Calcium 25mg 50mg Egg
Iron 0.31mg 1.19mg Egg
Magnesium 25mg 10mg Rainbow trout
Phosphorus 226mg 172mg Rainbow trout
Potassium 377mg 126mg Rainbow trout
Sodium 51mg 124mg Rainbow trout
Zinc 0.45mg 1.05mg Egg
Copper 0.046mg 2mg Egg
Vitamin A 280IU 520IU Egg
Vitamin E 2.34mg 1.03mg Rainbow trout
Vitamin D 635IU 87IU Rainbow trout
Vitamin D 15.9µg 2.2µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.066mg Rainbow trout
Vitamin B2 0.09mg 0.513mg Egg
Vitamin B3 5.567mg 0.064mg Rainbow trout
Vitamin B5 1.667mg 1.398mg Rainbow trout
Vitamin B6 0.34mg 0.121mg Rainbow trout
Folate 11µg 44µg Egg
Vitamin B12 4.3µg 1.11µg Rainbow trout
Vitamin K 0.1µg 0.3µg Egg
Tryptophan 0.234mg 0.153mg Rainbow trout
Threonine 0.915mg 0.604mg Rainbow trout
Isoleucine 0.962mg 0.686mg Rainbow trout
Leucine 1.696mg 1.075mg Rainbow trout
Lysine 1.916mg 0.904mg Rainbow trout
Methionine 0.618mg 0.392mg Rainbow trout
Phenylalanine 0.815mg 0.668mg Rainbow trout
Valine 1.075mg 0.767mg Rainbow trout
Histidine 0.614mg 0.298mg Rainbow trout
Cholesterol 59mg 373mg Rainbow trout
Trans Fat 0.047g g Egg
Saturated Fat 1.383g 3.267g Rainbow trout
Monounsaturated Fat 1.979g 4.077g Egg
Polyunsaturated fat 1.507g 1.414g Rainbow trout

Which food is preferable for your diet?

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

People also compare

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
45
Egg
Mineral Summary Score
25
Rainbow trout
108
Egg

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
75%
Egg
Carbohydrates
0%
Rainbow trout
1%
Egg
Fats
29%
Rainbow trout
49%
Egg

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.12g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 314mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 1.884g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Egg
Egg is cheaper (difference - $6)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.