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  6. Rainbow trout vs. Fruit salad

Rainbow trout vs. Fruit salad — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and fruit salad

  • The amount of vitamin B12, vitamin D, vitamin B3, vitamin B5, phosphorus, vitamin B6, vitamin B1, and potassium in rainbow trout is higher than in fruit salad.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than fruit salad.
  • The amount of cholesterol in fruit salad is lower.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout is 0, while the glycemic index of fruit salad is 54.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Rainbow trout vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +212.5%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +225%
Contains more IronIron +24%
Contains more ZincZinc +221.4%
Contains more PhosphorusPhosphorus +1514.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +1272.7%
~equal in Copper ~0.05mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +990.9%
Contains more Vitamin B2Vitamin B2 +542.9%
Contains more Vitamin B3Vitamin B3 +1463.8%
Contains more Vitamin B5Vitamin B5 +3045.3%
Contains more Vitamin B6Vitamin B6 +1159.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13.8%

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3809.8%
Contains more FatsFats +20500%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.7%
Contains more OtherOther +225%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +39480%
Contains more Poly. FatPolyunsaturated fat +13600%
Contains less Sat. FatSaturated fat -99.7%

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 Fruit salad
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Fruit salad DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 43%
Protein 19.94g 0.51g 39%
Vitamin B3 5.567mg 0.356mg 33%
Vitamin B5 1.667mg 0.053mg 32%
Phosphorus 226mg 14mg 30%
Vitamin B6 0.34mg 0.027mg 24%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Polyunsaturated fat 1.507g 0.011g 10%
Fats 6.18g 0.03g 9%
Vitamin B1 0.12mg 0.011mg 9%
Potassium 377mg 116mg 8%
Vitamin B2 0.09mg 0.014mg 6%
Vitamin A 84µg 30µg 6%
Saturated fat 1.383g 0.004g 6%
Manganese 0.011mg 0.151mg 6%
Monounsaturated fat 1.979g 0.005g 5%
Calories 141kcal 50kcal 5%
Fiber 0g 1g 4%
Magnesium 25mg 8mg 4%
Carbs 0g 13.05g 4%
Zinc 0.45mg 0.14mg 3%
Sodium 51mg 5mg 2%
Folate 11µg 3µg 2%
Iron 0.31mg 0.25mg 1%
Calcium 25mg 11mg 1%
Vitamin C 2.9mg 3.3mg 0%
Net carbs 0g 12.05g N/A
Copper 0.046mg 0.05mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g 0g 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 N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 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 Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
3%
Fruit salad
Minerals Daily Need Coverage Score
33%
Rainbow trout
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 1.379g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.