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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 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%
Equal in Potassium - 397
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
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%
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 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 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 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 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 Vitamin K +2500%
Equal in Vitamin B3 - 5.245
Equal in Folate - 10

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 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
Net carbs 0g 0g
Protein 19.94g 24.62g Sardine
Fats 6.18g 11.45g Sardine
Carbs 0g 0g
Calories 141kcal 208kcal Sardine
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
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
Vitamin A 280IU 108IU 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
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 g Sardine
Saturated Fat 1.383g 1.528g Rainbow trout
Monounsaturated Fat 1.979g 3.869g Sardine
Polyunsaturated fat 1.507g 5.148g Sardine

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

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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

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

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.