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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" charts 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%
Contains more Selenium +211%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
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%
Contains more Selenium +211%

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.
:
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 Choline +56.3%
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 Choline Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 36% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 56% 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 Choline +56.3%
Contains more Vitamin K +7700%
Equal in Vitamin E - 2.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +71.6%
Contains more Fats +306.1%
Contains more Other +16650%
Equal in Protein - 18.5
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Water +71.6%
Contains more Fats +306.1%
Contains more Other +16650%
Equal in Protein - 18.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +320.4%
Contains more Polyunsaturated fat +312.1%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +320.4%
Contains more Polyunsaturated fat +312.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Protein 19.94g 18.5g Rainbow trout
Fats 6.18g 25.1g Mackerel
Calories 141kcal 305kcal Mackerel
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
Manganese 0.011mg Rainbow trout
Selenium 23.6µg 73.4µg Mackerel
Vitamin A 280IU 157IU Rainbow trout
Vitamin A RAE 84µg 47µg 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 Rainbow trout
Vitamin B6 0.34mg 0.41mg Mackerel
Folate 11µg 15µg Mackerel
Vitamin B12 4.3µg 12µg Mackerel
Choline 65mg 101.6mg Mackerel
Vitamin K 0.1µg 7.8µg Mackerel
Tryptophan 0.234mg Rainbow trout
Threonine 0.915mg Rainbow trout
Isoleucine 0.962mg Rainbow trout
Leucine 1.696mg Rainbow trout
Lysine 1.916mg Rainbow trout
Methionine 0.618mg Rainbow trout
Phenylalanine 0.815mg Rainbow trout
Valine 1.075mg Rainbow trout
Histidine 0.614mg Rainbow trout
Cholesterol 59mg 95mg Rainbow trout
Trans Fat 0.047g Mackerel
Saturated Fat 1.383g 7.148g Rainbow trout
Omega-3 - DHA 0.516g 2.965g Mackerel
Omega-3 - EPA 0.217g 1.619g Mackerel
Omega-3 - DPA 0.091g 0.391g Mackerel
Monounsaturated Fat 1.979g 8.32g Mackerel
Polyunsaturated fat 1.507g 6.21g Mackerel
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
113%
Rainbow trout
200%
Mackerel
Minerals Daily Need Coverage Score
33%
Rainbow trout
131%
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

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. 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.