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Rainbow trout vs. Groat — In-Depth Nutrition Comparison

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How are Rainbow trout and Groat different?

  • Rainbow trout is richer in Vitamin B12, Vitamin D, and Selenium, while Groat is higher in Copper, Manganese, Magnesium, Fiber, Vitamin B2, and Iron.
  • Rainbow trout covers your daily need of Vitamin B12 179% more than Groat.
  • Groat is lower in Cholesterol.

Fish, trout, rainbow, farmed, raw and Buckwheat types were used in this article.

Infographic

Rainbow trout vs Groat 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%
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +38.9%
Contains more SeleniumSelenium +184.3%
Contains more MagnesiumMagnesium +824%
Contains more PotassiumPotassium +22%
Contains more IronIron +609.7%
Contains more CopperCopper +2291.3%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +53.5%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +11718.2%

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% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Groat
3
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% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18.8%
Contains more Vitamin B5Vitamin B5 +35.2%
Contains more Vitamin B6Vitamin B6 +61.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +372.2%
Contains more Vitamin B3Vitamin B3 +26.1%
Contains more FolateFolate +172.7%

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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +50.5%
Contains more FatsFats +81.8%
Contains more WaterWater +656.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2525%

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
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated Fat +90.3%
Contains more Poly. FatPolyunsaturated fat +45%
Contains less Sat. FatSaturated Fat -46.4%

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 Groat
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
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Groat Opinion
Calories 141kcal 343kcal Groat
Protein 19.94g 13.25g Rainbow trout
Fats 6.18g 3.4g Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Net carbs 0g 61.5g Groat
Carbs 0g 71.5g Groat
Cholesterol 59mg 0mg Groat
Vitamin D 635IU 0IU Rainbow trout
Magnesium 25mg 231mg Groat
Calcium 25mg 18mg Rainbow trout
Potassium 377mg 460mg Groat
Iron 0.31mg 2.2mg Groat
Fiber 0g 10g Groat
Copper 0.046mg 1.1mg Groat
Zinc 0.45mg 2.4mg Groat
Phosphorus 226mg 347mg Groat
Sodium 51mg 1mg Groat
Vitamin A 280IU 0IU Rainbow trout
Vitamin A 84µg 0µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Manganese 0.011mg 1.3mg Groat
Selenium 23.6µg 8.3µg Rainbow trout
Vitamin B1 0.12mg 0.101mg Rainbow trout
Vitamin B2 0.09mg 0.425mg Groat
Vitamin B3 5.567mg 7.02mg Groat
Vitamin B5 1.667mg 1.233mg Rainbow trout
Vitamin B6 0.34mg 0.21mg Rainbow trout
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Folate 11µg 30µg Groat
Trans Fat 0.047g Groat
Choline 65mg Rainbow trout
Saturated Fat 1.383g 0.741g Groat
Monounsaturated Fat 1.979g 1.04g Rainbow trout
Polyunsaturated fat 1.507g 1.039g Rainbow trout
Tryptophan 0.234mg 0.192mg Rainbow trout
Threonine 0.915mg 0.506mg Rainbow trout
Isoleucine 0.962mg 0.498mg Rainbow trout
Leucine 1.696mg 0.832mg Rainbow trout
Lysine 1.916mg 0.672mg Rainbow trout
Methionine 0.618mg 0.172mg Rainbow trout
Phenylalanine 0.815mg 0.52mg Rainbow trout
Valine 1.075mg 0.678mg Rainbow trout
Histidine 0.614mg 0.309mg Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Groat
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
113%
Rainbow trout
31%
Groat
Minerals Daily Need Coverage Score
33%
Rainbow trout
109%
Groat

Comparison summary

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?
Groat
Groat is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 0.642g)
Which food is cheaper?
Groat
Groat is cheaper (difference - $4.4)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.