Rainbow trout vs. Sardines — In-Depth Nutrition Comparison
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How are rainbow trout and sardines different?
- Rainbow trout is richer in vitamin D, vitamin B5, and vitamin B6, while sardines are higher in vitamin B12, selenium, phosphorus, calcium, iron, and copper.
- Sardines cover your daily need for vitamin B12, 193% more than rainbow trout.
- Rainbow trout contains 3 times more vitamin D than sardines. Rainbow trout contains 635IU of vitamin D, while sardines contain 193IU.
- Rainbow trout is lower in cholesterol.
Fish, trout, rainbow, farmed, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -83.4% |
| Contains more MagnesiumMagnesium | +56% |
| Contains more CalciumCalcium | +1428% |
| Contains more IronIron | +841.9% |
| Contains more CopperCopper | +304.3% |
| Contains more ZincZinc | +191.1% |
| Contains more PhosphorusPhosphorus | +116.8% |
| Contains more ManganeseManganese | +881.8% |
| Contains more SeleniumSelenium | +123.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +162.5% |
| Contains more Vitamin EVitamin E | +14.7% |
| Contains more Vitamin DVitamin D | +231.3% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B5Vitamin B5 | +159.7% |
| Contains more Vitamin B6Vitamin B6 | +103.6% |
| Contains more Vitamin B2Vitamin B2 | +152.2% |
| Contains more Vitamin B12Vitamin B12 | +107.9% |
| Contains more Vitamin KVitamin K | +2500% |
| Contains more CholineCholine | +15.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 8.94µg | 193% |
| Vitamin D | 15.9µg | 4.8µg | 56% |
| Vitamin D | 635IU | 193IU | 55% |
| Selenium | 23.6µg | 52.7µg | 53% |
| Phosphorus | 226mg | 490mg | 38% |
| Calcium | 25mg | 382mg | 36% |
| Iron | 0.31mg | 2.92mg | 33% |
| Cholesterol | 59mg | 142mg | 28% |
| Polyunsaturated fat | 1.507g | 5.148g | 24% |
| Vitamin B5 | 1.667mg | 0.642mg | 21% |
| Copper | 0.046mg | 0.186mg | 16% |
| Vitamin B6 | 0.34mg | 0.167mg | 13% |
| Sodium | 51mg | 307mg | 11% |
| Vitamin B2 | 0.09mg | 0.227mg | 11% |
| Protein | 19.94g | 24.62g | 9% |
| Fats | 6.18g | 11.45g | 8% |
| Zinc | 0.45mg | 1.31mg | 8% |
| Vitamin A | 84µg | 32µg | 6% |
| Monounsaturated fat | 1.979g | 3.869g | 5% |
| Manganese | 0.011mg | 0.108mg | 4% |
| Vitamin B1 | 0.12mg | 0.08mg | 3% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Magnesium | 25mg | 39mg | 3% |
| Calories | 141kcal | 208kcal | 3% |
| Choline | 65mg | 75mg | 2% |
| Vitamin K | 0.1µg | 2.6µg | 2% |
| Vitamin B3 | 5.567mg | 5.245mg | 2% |
| Vitamin E | 2.34mg | 2.04mg | 2% |
| Saturated fat | 1.383g | 1.528g | 1% |
| Potassium | 377mg | 397mg | 1% |
| Folate | 11µg | 10µg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.276mg | 0% |
| Threonine | 0.915mg | 1.079mg | 0% |
| Isoleucine | 0.962mg | 1.134mg | 0% |
| Leucine | 1.696mg | 2.001mg | 0% |
| Lysine | 1.916mg | 2.26mg | 0% |
| Methionine | 0.618mg | 0.729mg | 0% |
| Phenylalanine | 0.815mg | 0.961mg | 0% |
| Valine | 1.075mg | 1.268mg | 0% |
| Histidine | 0.614mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.217g | 0.473g | N/A |
| Omega-3 - DHA | 0.516g | 0.509g | 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
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
24.62 g
Fats:
11.45 g
Carbs:
0 g
Water:
59.61 g
Other:
4.32 g
| Contains more WaterWater | +23.8% |
| Contains more ProteinProtein | +23.5% |
| Contains more FatsFats | +85.3% |
| Contains more OtherOther | +5300% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
Saturated fat:
Sat. Fat
1.528 g
Monounsaturated fat:
Mono. Fat
3.869 g
Polyunsaturated fat:
Poly. Fat
5.148 g
| Contains less Sat. FatSaturated fat | -9.5% |
| Contains more Mono. FatMonounsaturated fat | +95.5% |
| Contains more Poly. FatPolyunsaturated fat | +241.6% |