Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Rainbow trout
  5. Compare
  6. Rainbow trout vs. Graham cracker

Rainbow trout vs. Graham cracker — In-Depth Nutrition Comparison

Compare

Summary of differences between rainbow trout and graham cracker

  • Rainbow trout has more vitamin B12, vitamin D, selenium, and vitamin B5, while graham cracker has more manganese, iron, folate, and vitamin B2.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than graham cracker.
  • The amount of cholesterol in graham cracker is lower.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout is 0, while the glycemic index of graham cracker is 74.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Cookies, graham crackers, plain or honey (includes cinnamon).

Infographic

Rainbow trout vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +121.8%
Contains more PhosphorusPhosphorus +22.2%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +274.6%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +208%
Contains more IronIron +1119.4%
Contains more CopperCopper +269.6%
Contains more ZincZinc +113.3%
Contains more ManganeseManganese +9163.6%

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.
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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +55%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +25.4%
Contains more Vitamin B5Vitamin B5 +296.9%
Contains more Vitamin B6Vitamin B6 +117.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1001.7%
Contains more Vitamin B1Vitamin B1 +120.8%
Contains more Vitamin B2Vitamin B2 +252.2%
Contains more Vitamin KVitamin K +14200%
Contains more FolateFolate +727.3%

All nutrients comparison - raw data values

Nutrient Rainbow trout Graham cracker DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Manganese 0.011mg 1.019mg 44%
Iron 0.31mg 3.78mg 43%
Selenium 23.6µg 6.3µg 31%
Protein 19.94g 6.69g 27%
Polyunsaturated fat 1.507g 5.388g 26%
Carbs 0g 77.66g 26%
Vitamin B5 1.667mg 0.42mg 25%
Folate 11µg 91µg 20%
Cholesterol 59mg 0mg 20%
Starch 46.56g 19%
Sodium 51mg 459mg 18%
Vitamin B2 0.09mg 0.317mg 17%
Calories 141kcal 430kcal 14%
Vitamin B6 0.34mg 0.156mg 14%
Copper 0.046mg 0.17mg 14%
Fiber 0g 3.4g 14%
Vitamin K 0.1µg 14.3µg 12%
Vitamin B1 0.12mg 0.265mg 12%
Choline 65mg 5.9mg 11%
Vitamin A 84µg 0µg 9%
Fats 6.18g 10.6g 7%
Vitamin B3 5.567mg 4.439mg 7%
Phosphorus 226mg 185mg 6%
Potassium 377mg 170mg 6%
Vitamin E 2.34mg 1.51mg 6%
Zinc 0.45mg 0.96mg 5%
Calcium 25mg 77mg 5%
Magnesium 25mg 40mg 4%
Vitamin C 2.9mg 0mg 3%
Fructose 0.99g 1%
Saturated fat 1.383g 1.633g 1%
Monounsaturated fat 1.979g 2.509g 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.047g 0.055g 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 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.599g N/A
Omega-3 - DPA 0.091g 0g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0g N/A
Omega-6 - Eicosadienoic acid 0.04g 0.004g N/A
Omega-6 - Linoleic acid 0.466g 4.735g 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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +198.1%
Contains more WaterWater +2077%
Contains more FatsFats +71.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1975%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -15.3%
Contains more Mono. FatMonounsaturated fat +26.8%
Contains more Poly. FatPolyunsaturated fat +257.5%

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.