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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
:
4
Egg
Contains more Potassium +199.2%
Contains more Magnesium +150%
Contains more Phosphorus +31.4%
Contains less Sodium -58.9%
Contains more Iron +283.9%
Contains more Calcium +100%
Contains more Copper +4247.8%
Contains more Zinc +133.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 15% 12% 8% 667% 29% 74% 17%
Contains more Potassium +199.2%
Contains more Magnesium +150%
Contains more Phosphorus +31.4%
Contains less Sodium -58.9%
Contains more Iron +283.9%
Contains more Calcium +100%
Contains more Copper +4247.8%
Contains more Zinc +133.3%

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 C +∞%
Contains more Vitamin E +127.2%
Contains more Vitamin D +622.7%
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 Vitamin K +200%
Contains more Folate +300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 32% 21% 67% 17% 119% 2% 84% 28% 139% 1% 33%
Contains more Vitamin C +∞%
Contains more Vitamin E +127.2%
Contains more Vitamin D +622.7%
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 Vitamin K +200%
Contains more Folate +300%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
120%
Rainbow trout
75%
Egg
Carbohydrates
0%
Rainbow trout
1%
Egg
Fats
29%
Rainbow trout
49%
Egg

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 314mg)
Which food contains less Sugars?
Rainbow trout
Rainbow trout contains less Sugars (difference - 1.12g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 73mg)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rainbow trout Egg Opinion
Calories 141 155 Egg
Protein 19.94 12.58 Rainbow trout
Fats 6.18 10.61 Egg
Vitamin C 2.9 0 Rainbow trout
Carbs 0 1.12 Egg
Cholesterol 59 373 Rainbow trout
Vitamin D 635 87 Rainbow trout
Iron 0.31 1.19 Egg
Calcium 25 50 Egg
Potassium 377 126 Rainbow trout
Magnesium 25 10 Rainbow trout
Sugars 0 1.12 Rainbow trout
Fiber 0 0
Copper 0.046 2 Egg
Zinc 0.45 1.05 Egg
Starch
Phosphorus 226 172 Rainbow trout
Sodium 51 124 Rainbow trout
Vitamin A 280 520 Egg
Vitamin E 2.34 1.03 Rainbow trout
Vitamin D 15.9 2.2 Rainbow trout
Vitamin B1 0.12 0.066 Rainbow trout
Vitamin B2 0.09 0.513 Egg
Vitamin B3 5.567 0.064 Rainbow trout
Vitamin B5 1.667 1.398 Rainbow trout
Vitamin B6 0.34 0.121 Rainbow trout
Vitamin B12 4.3 1.11 Rainbow trout
Vitamin K 0.1 0.3 Egg
Folate 11 44 Egg
Trans Fat 0.047 Egg
Saturated Fat 1.383 3.267 Rainbow trout
Monounsaturated Fat 1.979 4.077 Egg
Polyunsaturated fat 1.507 1.414 Rainbow trout
Tryptophan 0.234 0.153 Rainbow trout
Threonine 0.915 0.604 Rainbow trout
Isoleucine 0.962 0.686 Rainbow trout
Leucine 1.696 1.075 Rainbow trout
Lysine 1.916 0.904 Rainbow trout
Methionine 0.618 0.392 Rainbow trout
Phenylalanine 0.815 0.668 Rainbow trout
Valine 1.075 0.767 Rainbow trout
Histidine 0.614 0.298 Rainbow trout
Fructose

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 of 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.