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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -83.4%
Contains more Iron +841.9%
Contains more Calcium +1428%
Contains more Magnesium +56%
Contains more Copper +304.3%
Contains more Zinc +191.1%
Contains more Phosphorus +116.8%
Equal in Potassium - 397
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Contains less Sodium -83.4%
Contains more Iron +841.9%
Contains more Calcium +1428%
Contains more Magnesium +56%
Contains more Copper +304.3%
Contains more Zinc +191.1%
Contains more Phosphorus +116.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +159.3%
Contains more Vitamin E +14.7%
Contains more Vitamin D +231.3%
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 Vitamin K +2500%
Equal in Vitamin B3 - 5.245
Equal in Folate - 10
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Contains more Vitamin C +∞%
Contains more Vitamin A +159.3%
Contains more Vitamin E +14.7%
Contains more Vitamin D +231.3%
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 Vitamin K +2500%
Equal in Vitamin B3 - 5.245
Equal in Folate - 10

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
131
Sardine
Mineral Summary Score
25
Rainbow trout
79
Sardine

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
148%
Sardine
Carbohydrates
0%
Rainbow trout
0%
Sardine
Fats
29%
Rainbow trout
53%
Sardine

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

Which food is preferable for your diet?

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

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Comparison summary

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Sardine Opinion
Calories 141 208 Sardine
Protein 19.94 24.62 Sardine
Fats 6.18 11.45 Sardine
Vitamin C 2.9 0 Rainbow trout
Carbs 0 0
Cholesterol 59 142 Rainbow trout
Vitamin D 635 193 Rainbow trout
Iron 0.31 2.92 Sardine
Calcium 25 382 Sardine
Potassium 377 397 Sardine
Magnesium 25 39 Sardine
Sugar 0 0
Fiber 0 0
Copper 0.046 0.186 Sardine
Zinc 0.45 1.31 Sardine
Starch
Phosphorus 226 490 Sardine
Sodium 51 307 Rainbow trout
Vitamin A 280 108 Rainbow trout
Vitamin E 2.34 2.04 Rainbow trout
Vitamin D 15.9 4.8 Rainbow trout
Vitamin B1 0.12 0.08 Rainbow trout
Vitamin B2 0.09 0.227 Sardine
Vitamin B3 5.567 5.245 Rainbow trout
Vitamin B5 1.667 0.642 Rainbow trout
Vitamin B6 0.34 0.167 Rainbow trout
Vitamin B12 4.3 8.94 Sardine
Vitamin K 0.1 2.6 Sardine
Folate 11 10 Rainbow trout
Trans Fat 0.047 Sardine
Saturated Fat 1.383 1.528 Rainbow trout
Monounsaturated Fat 1.979 3.869 Sardine
Polyunsaturated fat 1.507 5.148 Sardine
Tryptophan 0.234 0.276 Sardine
Threonine 0.915 1.079 Sardine
Isoleucine 0.962 1.134 Sardine
Leucine 1.696 2.001 Sardine
Lysine 1.916 2.26 Sardine
Methionine 0.618 0.729 Sardine
Phenylalanine 0.815 0.961 Sardine
Valine 1.075 1.268 Sardine
Histidine 0.614 0.725 Sardine
Fructose

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. 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.