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  6. Rainbow trout vs. Cod liver oil

Rainbow trout vs. Cod liver oil — In-Depth Nutrition Comparison

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How are rainbow trout and cod liver oil different?

  • Rainbow trout is higher in vitamin B12, selenium, vitamin B3, vitamin B5, phosphorus, and vitamin B6; however, cod liver oil is richer in vitamin A and vitamin D.
  • Daily need coverage for vitamin A for cod liver oil is 1994% higher.
  • Rainbow trout has less cholesterol.

Fish, trout, rainbow, farmed, raw and Fish oil, cod liver are the varieties used in this article.

Infographic

Rainbow trout vs Cod liver oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +35614.3%
Contains more Vitamin DVitamin D +1472.3%

All nutrients comparison - raw data values

Nutrient Rainbow trout Cod liver oil DV% diff.
Vitamin A 84µg 30000µg 3324%
Vitamin D 635IU 10000IU 1171%
Vitamin D 15.9µg 250µg 1171%
Vitamin B12 4.3µg 0µg 179%
Cholesterol 59mg 570mg 170%
Fats 6.18g 100g 144%
Polyunsaturated fat 1.507g 22.541g 140%
Monounsaturated fat 1.979g 46.711g 112%
Saturated fat 1.383g 22.608g 96%
Selenium 23.6µg 0µg 43%
Protein 19.94g 0g 40%
Calories 141kcal 902kcal 38%
Vitamin B3 5.567mg 0mg 35%
Vitamin B5 1.667mg 0mg 33%
Phosphorus 226mg 0mg 32%
Vitamin B6 0.34mg 0mg 26%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Potassium 377mg 0mg 11%
Vitamin B1 0.12mg 10%
Vitamin B2 0.09mg 0mg 7%
Magnesium 25mg 0mg 6%
Copper 0.046mg 0mg 5%
Iron 0.31mg 0mg 4%
Zinc 0.45mg 0mg 4%
Calcium 25mg 0mg 3%
Folate 11µg 0µg 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 0mg 2%
Manganese 0.011mg 0mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0.217g 6.898g N/A
Omega-3 - DHA 0.516g 10.968g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.935g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +1518.1%
~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
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +2260.3%
Contains more Poly. FatPolyunsaturated fat +1395.8%

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.