Rainbow trout vs. Flatfish — In-Depth Nutrition Comparison
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How are rainbow trout and flatfish different?
- Rainbow trout is higher in vitamin B12, vitamin D, vitamin B5, vitamin B3, vitamin B6, vitamin E, and vitamin B1; however, flatfish is richer in selenium and phosphorus.
- Daily need coverage for vitamin B12 for rainbow trout is 125% higher.
- Rainbow trout contains 7 times more vitamin B5 than flatfish. While rainbow trout contains 1.667mg of vitamin B5, flatfish contains only 0.227mg.
- Rainbow trout has less sodium.
Fish, trout, rainbow, farmed, raw and Fish, flatfish (flounder and sole species), cooked, dry heat are the varieties used in this article.
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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 MagnesiumMagnesium | +13.6% |
| Contains more PotassiumPotassium | +91.4% |
| Contains more IronIron | +34.8% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +15.4% |
| Contains less SodiumSodium | -86% |
| Contains more PhosphorusPhosphorus | +36.7% |
| Contains more ManganeseManganese | +54.5% |
| Contains more SeleniumSelenium | +38.1% |
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 | +600% |
| Contains more Vitamin EVitamin E | +203.9% |
| Contains more Vitamin DVitamin D | +354.3% |
| Contains more Vitamin B1Vitamin B1 | +361.5% |
| Contains more Vitamin B2Vitamin B2 | +260% |
| Contains more Vitamin B3Vitamin B3 | +335.6% |
| Contains more Vitamin B5Vitamin B5 | +634.4% |
| Contains more Vitamin B6Vitamin B6 | +195.7% |
| Contains more Vitamin B12Vitamin B12 | +228.2% |
| Contains more FolateFolate | +83.3% |
| Contains more CholineCholine | +22.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 1.31µg | 125% |
| Vitamin D | 15.9µg | 3.5µg | 62% |
| Vitamin D | 635IU | 139IU | 62% |
| Vitamin B5 | 1.667mg | 0.227mg | 29% |
| Vitamin B3 | 5.567mg | 1.278mg | 27% |
| Vitamin B6 | 0.34mg | 0.115mg | 17% |
| Selenium | 23.6µg | 32.6µg | 16% |
| Sodium | 51mg | 363mg | 14% |
| Phosphorus | 226mg | 309mg | 12% |
| Vitamin E | 2.34mg | 0.77mg | 10% |
| Protein | 19.94g | 15.24g | 9% |
| Vitamin A | 84µg | 12µg | 8% |
| Vitamin B1 | 0.12mg | 0.026mg | 8% |
| Polyunsaturated fat | 1.507g | 0.459g | 7% |
| Fats | 6.18g | 2.37g | 6% |
| Vitamin B2 | 0.09mg | 0.025mg | 5% |
| Potassium | 377mg | 197mg | 5% |
| Saturated fat | 1.383g | 0.542g | 4% |
| Monounsaturated fat | 1.979g | 0.657g | 3% |
| Copper | 0.046mg | 0.023mg | 3% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Choline | 65mg | 79.9mg | 3% |
| Calories | 141kcal | 86kcal | 3% |
| Zinc | 0.45mg | 0.39mg | 1% |
| Iron | 0.31mg | 0.23mg | 1% |
| Magnesium | 25mg | 22mg | 1% |
| Cholesterol | 59mg | 56mg | 1% |
| Folate | 11µg | 6µg | 1% |
| Calcium | 25mg | 25mg | 0% |
| Manganese | 0.011mg | 0.017mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.047g | 0.014g | N/A |
| Tryptophan | 0.234mg | 0.197mg | 0% |
| Threonine | 0.915mg | 0.719mg | 0% |
| Isoleucine | 0.962mg | 0.754mg | 0% |
| Leucine | 1.696mg | 1.335mg | 0% |
| Lysine | 1.916mg | 1.561mg | 0% |
| Methionine | 0.618mg | 0.56mg | 0% |
| Phenylalanine | 0.815mg | 0.624mg | 0% |
| Valine | 1.075mg | 0.8mg | 0% |
| Histidine | 0.614mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.217g | 0.168g | N/A |
| Omega-3 - DHA | 0.516g | 0.132g | N/A |
| Omega-3 - ALA | 0.059g | N/A | |
| Omega-3 - DPA | 0.091g | 0.034g | 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 | 0.006g | 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:
15.24 g
Fats:
2.37 g
Carbs:
0 g
Water:
81.11 g
Other:
1.28 g
| Contains more ProteinProtein | +30.8% |
| Contains more FatsFats | +160.8% |
| Contains more OtherOther | +1500% |
~equal in
Carbs
~0g
~equal in
Water
~81.11g
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
0.542 g
Monounsaturated fat:
Mono. Fat
0.657 g
Polyunsaturated fat:
Poly. Fat
0.459 g
| Contains more Mono. FatMonounsaturated fat | +201.2% |
| Contains more Poly. FatPolyunsaturated fat | +228.3% |
| Contains less Sat. FatSaturated fat | -60.8% |