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  6. Rainbow trout vs. Sardine

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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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%
~equal in Potassium ~397mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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%
~equal in Vitamin B3 ~5.245mg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
14% 37% 49%
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%

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 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

All nutrients comparison - raw data values

Nutrient Rainbow trout Sardine 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

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

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
95%
Rainbow trout
119%
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 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)

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.