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Rainbow trout vs Mackerel - In-Depth Nutrition Comparison

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Significant differences between Rainbow trout and Mackerel

  • Rainbow trout is richer in Vitamin B3, and Vitamin B1, while Mackerel is higher in Vitamin B12, Selenium, Vitamin D, Iron, and Magnesium.
  • Mackerel covers your daily Vitamin B12 needs 321% more than Rainbow trout.
  • Rainbow trout has 6 times more Vitamin B1 than Mackerel. Rainbow trout has 0.12mg of Vitamin B1, while Mackerel has 0.02mg.
  • Rainbow trout is lower in Cholesterol.

Specific food types used in this comparison are Fish, trout, rainbow, farmed, raw and Fish, mackerel, salted.

Infographic

Rainbow trout vs Mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -98.9%
Contains more Calcium +164%
Contains more Iron +351.6%
Contains more Magnesium +140%
Contains more Phosphorus +12.4%
Contains more Potassium +37.9%
Contains more Zinc +144.4%
Contains more Copper +117.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains less Sodium -98.9%
Contains more Calcium +164%
Contains more Iron +351.6%
Contains more Magnesium +140%
Contains more Phosphorus +12.4%
Contains more Potassium +37.9%
Contains more Zinc +144.4%
Contains more Copper +117.4%

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
:
Contains more Vitamin A +78.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +68.7%
Contains more Vitamin D +58.5%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B6 +20.6%
Contains more Folate +36.4%
Contains more Vitamin B12 +179.1%
Contains more Vitamin K +7700%
Equal in Vitamin E - 2.38
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 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +78.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +68.7%
Contains more Vitamin D +58.5%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B6 +20.6%
Contains more Folate +36.4%
Contains more Vitamin B12 +179.1%
Contains more Vitamin K +7700%
Equal in Vitamin E - 2.38

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Mackerel Opinion
Net carbs 0g 0g
Protein 19.94g 18.5g Rainbow trout
Fats 6.18g 25.1g Mackerel
Carbs 0g 0g
Calories 141kcal 305kcal Mackerel
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 25mg 66mg Mackerel
Iron 0.31mg 1.4mg Mackerel
Magnesium 25mg 60mg Mackerel
Phosphorus 226mg 254mg Mackerel
Potassium 377mg 520mg Mackerel
Sodium 51mg 4450mg Rainbow trout
Zinc 0.45mg 1.1mg Mackerel
Copper 0.046mg 0.1mg Mackerel
Vitamin A 280IU 157IU Rainbow trout
Vitamin E 2.34mg 2.38mg Mackerel
Vitamin D 635IU 1006IU Mackerel
Vitamin D 15.9µg 25.2µg Mackerel
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.02mg Rainbow trout
Vitamin B2 0.09mg 0.19mg Mackerel
Vitamin B3 5.567mg 3.3mg Rainbow trout
Vitamin B5 1.667mg mg Rainbow trout
Vitamin B6 0.34mg 0.41mg Mackerel
Folate 11µg 15µg Mackerel
Vitamin B12 4.3µg 12µg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.234mg mg Rainbow trout
Threonine 0.915mg mg Rainbow trout
Isoleucine 0.962mg mg Rainbow trout
Leucine 1.696mg mg Rainbow trout
Lysine 1.916mg mg Rainbow trout
Methionine 0.618mg mg Rainbow trout
Phenylalanine 0.815mg mg Rainbow trout
Valine 1.075mg mg Rainbow trout
Histidine 0.614mg mg Rainbow trout
Cholesterol 59mg 95mg Rainbow trout
Trans Fat 0.047g g Mackerel
Saturated Fat 1.383g 7.148g Rainbow trout
Monounsaturated Fat 1.979g 8.32g Mackerel
Polyunsaturated fat 1.507g 6.21g Mackerel

Which food is preferable for your diet?

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

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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
212
Mackerel
Mineral Summary Score
25
Rainbow trout
114
Mackerel

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
111%
Mackerel
Carbohydrates
0%
Rainbow trout
0%
Mackerel
Fats
29%
Rainbow trout
116%
Mackerel

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 4399mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 5.765g)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
Which food is richer in vitamins?
?
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.