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Rainbow trout vs. Ground beef — In-Depth Nutrition Comparison

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A recap on differences between rainbow trout and ground beef

  • Rainbow trout has more vitamin D, vitamin B12, vitamin B5, vitamin E, vitamin B3, and phosphorus; however, ground beef is higher in zinc and iron.
  • Rainbow trout covers your daily vitamin D needs 105% more than ground beef.
  • Ground beef contains 20 times less vitamin E than rainbow trout. Rainbow trout contains 2.34mg of vitamin E, while ground beef contains 0.12mg.
  • Rainbow trout has less cholesterol.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Rainbow trout vs Ground beef 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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +56.4%
Contains more PhosphorusPhosphorus +36.1%
Contains less SodiumSodium -30.1%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +23.6%
Contains more CalciumCalcium +32%
Contains more IronIron +632.3%
Contains more CopperCopper +71.7%
Contains more ZincZinc +1197.8%

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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +225.6%
Contains more Vitamin B12Vitamin B12 +72.7%
Contains more FolateFolate +57.1%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin KVitamin K +2800%
Contains more CholineCholine +12.6%
~equal in Vitamin B6 ~0.311mg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more WaterWater +26.4%
Contains more ProteinProtein +19.7%
Contains more FatsFats +148.7%
Contains more OtherOther +2887.5%
~equal in Carbs ~0g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -77.2%
Contains more Poly. FatPolyunsaturated fat +269.4%
Contains more Mono. FatMonounsaturated fat +270%

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 Ground beef
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Ground beef DV% diff.
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 2IU 79%
Vitamin B12 4.3µg 2.49µg 75%
Zinc 0.45mg 5.84mg 49%
Iron 0.31mg 2.27mg 25%
Vitamin B5 1.667mg 0.512mg 23%
Saturated fat 1.383g 6.073g 21%
Vitamin E 2.34mg 0.12mg 15%
Fats 6.18g 15.37g 14%
Monounsaturated fat 1.979g 7.322g 13%
Vitamin B3 5.567mg 4.026mg 10%
Cholesterol 59mg 88mg 10%
Vitamin A 84µg 3µg 9%
Phosphorus 226mg 166mg 9%
Selenium 23.6µg 19.1µg 8%
Protein 19.94g 23.87g 8%
Polyunsaturated fat 1.507g 0.408g 7%
Vitamin B1 0.12mg 0.051mg 6%
Vitamin B2 0.09mg 0.171mg 6%
Calories 141kcal 241kcal 5%
Copper 0.046mg 0.079mg 4%
Potassium 377mg 241mg 4%
Vitamin C 2.9mg 0mg 3%
Vitamin K 0.1µg 2.9µg 2%
Vitamin B6 0.34mg 0.311mg 2%
Magnesium 25mg 17mg 2%
Folate 11µg 7µg 1%
Choline 65mg 73.2mg 1%
Sodium 51mg 73mg 1%
Calcium 25mg 33mg 1%
Manganese 0.011mg 0.009mg 0%
Trans fat 0.047g 1.173g N/A
Tryptophan 0.234mg 0.121mg 0%
Threonine 0.915mg 0.923mg 0%
Isoleucine 0.962mg 1.055mg 0%
Leucine 1.696mg 1.861mg 0%
Lysine 1.916mg 1.976mg 0%
Methionine 0.618mg 0.614mg 0%
Phenylalanine 0.815mg 0.931mg 0%
Valine 1.075mg 1.172mg 0%
Histidine 0.614mg 0.775mg 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 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 Ground beef
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
46%
Ground beef
Minerals Daily Need Coverage Score
33%
Rainbow trout
50%
Ground beef

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 29mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 4.69g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Ground beef
Ground beef is cheaper (difference - $5)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.