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Rainbow trout vs. Sardine — In-Depth Nutrition Comparison

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How are Rainbow trout and Sardine different?

  • Rainbow trout is richer in Vitamin D, Vitamin B5, and Vitamin B6, while Sardine is higher in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, and Copper.
  • Sardine covers your daily need of Vitamin B12 193% more than Rainbow trout.
  • Rainbow trout contains 3 times more Vitamin D than Sardine. Rainbow trout contains 635IU of Vitamin D, while Sardine contains 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.

Infographic

Rainbow trout vs Sardine 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 -83.4%
Contains more Calcium +1428%
Contains more Iron +841.9%
Contains more Magnesium +56%
Contains more Phosphorus +116.8%
Contains more Zinc +191.1%
Contains more Copper +304.3%
Contains more Manganese +881.8%
Contains more Selenium +123.3%
Equal in Potassium - 397
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 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -83.4%
Contains more Calcium +1428%
Contains more Iron +841.9%
Contains more Magnesium +56%
Contains more Phosphorus +116.8%
Contains more Zinc +191.1%
Contains more Copper +304.3%
Contains more Manganese +881.8%
Contains more Selenium +123.3%
Equal in Potassium - 397

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 +159.3%
Contains more Vitamin E +14.7%
Contains more Vitamin D +231.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +159.7%
Contains more Vitamin B6 +103.6%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B12 +107.9%
Contains more Choline +15.4%
Contains more Vitamin K +2500%
Equal in Vitamin B3 - 5.245
Equal in Folate - 10
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 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 41% 7%
Contains more Vitamin A +159.3%
Contains more Vitamin E +14.7%
Contains more Vitamin D +231.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50%
Contains more Vitamin B5 +159.7%
Contains more Vitamin B6 +103.6%
Contains more Vitamin B2 +152.2%
Contains more Vitamin B12 +107.9%
Contains more Choline +15.4%
Contains more Vitamin K +2500%
Equal in Vitamin B3 - 5.245
Equal in Folate - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +23.8%
Contains more Protein +23.5%
Contains more Fats +85.3%
Contains more Other +5300%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Water +23.8%
Contains more Protein +23.5%
Contains more Fats +85.3%
Contains more Other +5300%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +95.5%
Contains more Polyunsaturated fat +241.6%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains more Monounsaturated Fat +95.5%
Contains more Polyunsaturated fat +241.6%

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 Sardine
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Sardine Opinion
Protein 19.94g 24.62g Sardine
Fats 6.18g 11.45g Sardine
Calories 141kcal 208kcal Sardine
Calcium 25mg 382mg Sardine
Iron 0.31mg 2.92mg Sardine
Magnesium 25mg 39mg Sardine
Phosphorus 226mg 490mg Sardine
Potassium 377mg 397mg Sardine
Sodium 51mg 307mg Rainbow trout
Zinc 0.45mg 1.31mg Sardine
Copper 0.046mg 0.186mg Sardine
Manganese 0.011mg 0.108mg Sardine
Selenium 23.6µg 52.7µg Sardine
Vitamin A 280IU 108IU Rainbow trout
Vitamin A RAE 84µg 32µg Rainbow trout
Vitamin E 2.34mg 2.04mg Rainbow trout
Vitamin D 635IU 193IU Rainbow trout
Vitamin D 15.9µg 4.8µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.08mg Rainbow trout
Vitamin B2 0.09mg 0.227mg Sardine
Vitamin B3 5.567mg 5.245mg Rainbow trout
Vitamin B5 1.667mg 0.642mg Rainbow trout
Vitamin B6 0.34mg 0.167mg Rainbow trout
Folate 11µg 10µg Rainbow trout
Vitamin B12 4.3µg 8.94µg Sardine
Choline 65mg 75mg Sardine
Vitamin K 0.1µg 2.6µg Sardine
Tryptophan 0.234mg 0.276mg Sardine
Threonine 0.915mg 1.079mg Sardine
Isoleucine 0.962mg 1.134mg Sardine
Leucine 1.696mg 2.001mg Sardine
Lysine 1.916mg 2.26mg Sardine
Methionine 0.618mg 0.729mg Sardine
Phenylalanine 0.815mg 0.961mg Sardine
Valine 1.075mg 1.268mg Sardine
Histidine 0.614mg 0.725mg Sardine
Cholesterol 59mg 142mg Rainbow trout
Trans Fat 0.047g Sardine
Saturated Fat 1.383g 1.528g Rainbow trout
Omega-3 - DHA 0.516g 0.509g Rainbow trout
Omega-3 - EPA 0.217g 0.473g Sardine
Omega-3 - DPA 0.091g 0g Rainbow trout
Monounsaturated Fat 1.979g 3.869g Sardine
Polyunsaturated fat 1.507g 5.148g Sardine
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 Sardine
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
124%
Sardine
Minerals Daily Need Coverage Score
33%
Rainbow trout
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 256mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 83mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.145g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
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)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.