Rainbow trout vs. Flank steak — In-Depth Nutrition Comparison
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How are rainbow trout and flank steak different?
- Rainbow trout is richer in vitamin B12, vitamin B5, and vitamin E, while flank steak is higher in zinc, vitamin B6, iron, vitamin B3, selenium, and choline.
- Rainbow trout covers your daily need for vitamin B12, 111% more than flank steak.
- Rainbow trout contains 6 times more vitamin E than flank steak. Rainbow trout contains 2.34mg of vitamin E, while flank steak contains 0.38mg.
- Rainbow trout is lower in saturated fat.
Fish, trout, rainbow, farmed, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +11.2% |
| Contains more ManganeseManganese | +22.2% |
| Contains more IronIron | +461.3% |
| Contains more CopperCopper | +78.3% |
| Contains more ZincZinc | +988.9% |
| Contains more SeleniumSelenium | +24.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +515.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60% |
| Contains more Vitamin B5Vitamin B5 | +205.9% |
| Contains more Vitamin B12Vitamin B12 | +163.8% |
| Contains more FolateFolate | +22.2% |
| Contains more Vitamin B2Vitamin B2 | +47.8% |
| Contains more Vitamin B3Vitamin B3 | +32.3% |
| Contains more Vitamin B6Vitamin B6 | +70.3% |
| Contains more Vitamin KVitamin K | +1300% |
| Contains more CholineCholine | +62.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 1.63µg | 111% |
| Vitamin D | 15.9µg | 80% | |
| Vitamin D | 635IU | 79% | |
| Zinc | 0.45mg | 4.9mg | 40% |
| Vitamin B5 | 1.667mg | 0.545mg | 22% |
| Iron | 0.31mg | 1.74mg | 18% |
| Vitamin B6 | 0.34mg | 0.579mg | 18% |
| Protein | 19.94g | 27.66g | 15% |
| Vitamin E | 2.34mg | 0.38mg | 13% |
| Vitamin B3 | 5.567mg | 7.363mg | 11% |
| Selenium | 23.6µg | 29.4µg | 11% |
| Saturated fat | 1.383g | 3.395g | 9% |
| Vitamin A | 84µg | 0µg | 9% |
| Polyunsaturated fat | 1.507g | 0.322g | 8% |
| Cholesterol | 59mg | 79mg | 7% |
| Choline | 65mg | 105.4mg | 7% |
| Vitamin B1 | 0.12mg | 0.075mg | 4% |
| Copper | 0.046mg | 0.082mg | 4% |
| Vitamin B2 | 0.09mg | 0.133mg | 3% |
| Calories | 141kcal | 192kcal | 3% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Monounsaturated fat | 1.979g | 3.317g | 3% |
| Fats | 6.18g | 8.23g | 3% |
| Phosphorus | 226mg | 210mg | 2% |
| Folate | 11µg | 9µg | 1% |
| Vitamin K | 0.1µg | 1.4µg | 1% |
| Potassium | 377mg | 339mg | 1% |
| Calcium | 25mg | 20mg | 1% |
| Magnesium | 25mg | 23mg | 0% |
| Sodium | 51mg | 56mg | 0% |
| Manganese | 0.011mg | 0.009mg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.182mg | 0% |
| Threonine | 0.915mg | 1.105mg | 0% |
| Isoleucine | 0.962mg | 1.259mg | 0% |
| Leucine | 1.696mg | 2.201mg | 0% |
| Lysine | 1.916mg | 2.338mg | 0% |
| Methionine | 0.618mg | 0.72mg | 0% |
| Phenylalanine | 0.815mg | 1.093mg | 0% |
| Valine | 1.075mg | 1.372mg | 0% |
| Histidine | 0.614mg | 0.883mg | 0% |
| Omega-3 - EPA | 0.217g | 0g | N/A |
| Omega-3 - DHA | 0.516g | 0g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
| Contains more WaterWater | +15% |
| Contains more OtherOther | +-233.3% |
| Contains more ProteinProtein | +38.7% |
| Contains more FatsFats | +33.2% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -59.3% |
| Contains more Poly. FatPolyunsaturated fat | +368% |
| Contains more Mono. FatMonounsaturated fat | +67.6% |