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  6. Rainbow trout vs. Filo

Rainbow trout vs. Filo — In-Depth Nutrition Comparison

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How are rainbow trout and filo different?

  • Rainbow trout is richer in vitamin B12, vitamin D, vitamin B5, vitamin B6, and phosphorus, while filo is higher in iron, vitamin B1, manganese, and vitamin B2.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than filo.
  • Filo is lower in cholesterol.
  • Filo has a higher glycemic index (38) than rainbow trout (0).

Fish, trout, rainbow, farmed, raw and Phyllo dough types were used in this article.

Infographic

Rainbow trout vs Filo 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%
Filo
Filo
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +409.5%
Contains more PhosphorusPhosphorus +201.3%
Contains less SodiumSodium -89.4%
Contains more IronIron +935.5%
Contains more CopperCopper +119.6%
Contains more ManganeseManganese +4227.3%
~equal in Zinc ~0.49mg
~equal in Selenium ~23.3µg

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%
Filo
Filo
4
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% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2825%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more Vitamin B5Vitamin B5 +452%
Contains more Vitamin B6Vitamin B6 +1033.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +842%
Contains more Vitamin B1Vitamin B1 +350.8%
Contains more Vitamin B2Vitamin B2 +278.9%
Contains more Vitamin KVitamin K +2400%
Contains more FolateFolate +700%

All nutrients comparison - raw data values

Nutrient Rainbow trout Filo DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Iron 0.31mg 3.21mg 36%
Vitamin B1 0.12mg 0.541mg 35%
Vitamin B5 1.667mg 0.302mg 27%
Protein 19.94g 7.1g 26%
Vitamin B6 0.34mg 0.03mg 24%
Phosphorus 226mg 75mg 22%
Manganese 0.011mg 0.476mg 20%
Cholesterol 59mg 0mg 20%
Sodium 51mg 483mg 19%
Folate 11µg 88µg 19%
Vitamin B2 0.09mg 0.341mg 19%
Carbs 0g 52.6g 18%
Vitamin E 2.34mg 0.08mg 15%
Choline 65mg 6.9mg 11%
Vitamin B3 5.567mg 4.073mg 9%
Vitamin A 84µg 0µg 9%
Potassium 377mg 74mg 9%
Calories 141kcal 299kcal 8%
Fiber 0g 1.9g 8%
Copper 0.046mg 0.101mg 6%
Polyunsaturated fat 1.507g 0.923g 4%
Vitamin C 2.9mg 0mg 3%
Monounsaturated fat 1.979g 3.149g 3%
Magnesium 25mg 15mg 2%
Vitamin K 0.1µg 2.5µg 2%
Selenium 23.6µg 23.3µg 1%
Calcium 25mg 11mg 1%
Fats 6.18g 6g 0%
Net carbs 0g 50.7g N/A
Sugar 0g 0.18g N/A
Zinc 0.45mg 0.49mg 0%
Trans fat 0.047g N/A
Saturated fat 1.383g 1.47g 0%
Tryptophan 0.234mg 0.088mg 0%
Threonine 0.915mg 0.194mg 0%
Isoleucine 0.962mg 0.246mg 0%
Leucine 1.696mg 0.49mg 0%
Lysine 1.916mg 0.158mg 0%
Methionine 0.618mg 0.126mg 0%
Phenylalanine 0.815mg 0.359mg 0%
Valine 1.075mg 0.286mg 0%
Histidine 0.614mg 0.159mg 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
Filo
Filo
2
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more ProteinProtein +180.8%
Contains more WaterWater +126.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2025%
~equal in Fats ~6g

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
Filo
Filo
1
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains more Poly. FatPolyunsaturated fat +63.3%
Contains more Mono. FatMonounsaturated fat +59.1%
~equal in Saturated fat ~1.47g

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.