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  6. Rainbow trout vs. Egg white

Rainbow trout vs. Egg white — In-Depth Nutrition Comparison

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The main differences between rainbow trout and egg whites

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B3, phosphorus, vitamin B5, vitamin B6, vitamin E, and choline; however, egg whites have more vitamin B2.
  • Daily need coverage for vitamin B12 for rainbow trout is 175% higher.
  • Egg whites are lower in cholesterol.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Egg, white, raw, fresh.

Infographic

Rainbow trout vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +257.1%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +287.5%
Contains more CopperCopper +100%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +1406.7%
Contains less SodiumSodium -69.3%
Contains more SeleniumSelenium +18%
~equal in Manganese ~0.011mg

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 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B3Vitamin B3 +5201.9%
Contains more Vitamin B5Vitamin B5 +777.4%
Contains more Vitamin B6Vitamin B6 +6700%
Contains more Vitamin B12Vitamin B12 +4677.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +5809.1%
Contains more Vitamin B2Vitamin B2 +387.8%

All nutrients comparison - raw data values

Nutrient Rainbow trout Egg white DV% diff.
Vitamin B12 4.3µg 0.09µg 175%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin B3 5.567mg 0.105mg 34%
Vitamin B5 1.667mg 0.19mg 30%
Phosphorus 226mg 15mg 30%
Vitamin B2 0.09mg 0.439mg 27%
Vitamin B6 0.34mg 0.005mg 26%
Cholesterol 59mg 0mg 20%
Protein 19.94g 10.9g 18%
Vitamin E 2.34mg 0mg 16%
Choline 65mg 1.1mg 12%
Vitamin B1 0.12mg 0.004mg 10%
Polyunsaturated fat 1.507g 0g 10%
Vitamin A 84µg 0µg 9%
Fats 6.18g 0.17g 9%
Selenium 23.6µg 20µg 7%
Saturated fat 1.383g 0g 6%
Potassium 377mg 163mg 6%
Monounsaturated fat 1.979g 0g 5%
Sodium 51mg 166mg 5%
Calories 141kcal 52kcal 4%
Zinc 0.45mg 0.03mg 4%
Copper 0.046mg 0.023mg 3%
Iron 0.31mg 0.08mg 3%
Magnesium 25mg 11mg 3%
Vitamin C 2.9mg 0mg 3%
Calcium 25mg 7mg 2%
Folate 11µg 4µg 2%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sugar 0g 0.71g N/A
Manganese 0.011mg 0.011mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.125mg 0%
Threonine 0.915mg 0.449mg 0%
Isoleucine 0.962mg 0.661mg 0%
Leucine 1.696mg 1.016mg 0%
Lysine 1.916mg 0.806mg 0%
Methionine 0.618mg 0.399mg 0%
Phenylalanine 0.815mg 0.686mg 0%
Valine 1.075mg 0.809mg 0%
Histidine 0.614mg 0.29mg 0%
Fructose 0.07g 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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +82.9%
Contains more FatsFats +3535.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.7%
Contains more OtherOther +687.5%

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.