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  6. Rainbow trout vs. Halibut raw

Rainbow trout vs. Halibut raw — In-Depth Nutrition Comparison

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How are rainbow trout and halibut raw different?

  • Rainbow trout is richer in vitamin B12, vitamin B5, vitamin B3, vitamin E, and phosphorus, while halibut raw is higher in vitamin D, selenium, and vitamin B6.
  • Rainbow trout covers your daily need for vitamin B12, 138% more than halibut raw.
  • Rainbow trout contains 7 times more vitamin B5 than halibut raw. Rainbow trout contains 1.667mg of vitamin B5, while halibut raw contains 0.25mg.
  • Rainbow trout is lower in saturated fat.

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

Infographic

Rainbow trout vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +40.7%
Contains more CopperCopper +53.3%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +37.8%
Contains less SodiumSodium -36.3%
Contains more IronIron +112.9%
Contains more SeleniumSelenium +54.7%
~equal in Magnesium ~26mg
~equal in Manganese ~0.012mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +220.5%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B3Vitamin B3 +271.1%
Contains more Vitamin B5Vitamin B5 +566.8%
Contains more Vitamin B12Vitamin B12 +330%
Contains more FolateFolate +1000%
Contains more Vitamin DVitamin D +72.3%
Contains more Vitamin B6Vitamin B6 +23.5%
~equal in Vitamin K ~0.1µg
~equal in Choline ~61.8mg

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +38.8%
Contains more FatsFats +123.9%
Contains more OtherOther +1800%
~equal in Carbs ~0g
~equal in Water ~70.27g

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% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -42.8%
Contains more Mono. FatMonounsaturated fat +323.3%
~equal in Polyunsaturated fat ~1.367g

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 Halibut raw
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Cholesterol 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 Halibut raw DV% diff.
Vitamin B12 4.3µg 1µg 138%
Vitamin D 635IU 1097IU 58%
Vitamin D 15.9µg 27.4µg 58%
Vitamin B5 1.667mg 0.25mg 28%
Vitamin B3 5.567mg 1.5mg 25%
Selenium 23.6µg 36.5µg 23%
Monounsaturated fat 1.979g 8.378g 16%
Fats 6.18g 13.84g 12%
Vitamin E 2.34mg 0.73mg 11%
Protein 19.94g 14.37g 11%
Phosphorus 226mg 164mg 9%
Vitamin A 84µg 14µg 8%
Vitamin B6 0.34mg 0.42mg 6%
Vitamin B1 0.12mg 0.06mg 5%
Saturated fat 1.383g 2.419g 5%
Iron 0.31mg 0.66mg 4%
Cholesterol 59mg 46mg 4%
Potassium 377mg 268mg 3%
Vitamin C 2.9mg 0mg 3%
Folate 11µg 1µg 3%
Copper 0.046mg 0.03mg 2%
Calcium 25mg 3mg 2%
Calories 141kcal 186kcal 2%
Sodium 51mg 80mg 1%
Vitamin B2 0.09mg 0.08mg 1%
Polyunsaturated fat 1.507g 1.367g 1%
Choline 65mg 61.8mg 1%
Magnesium 25mg 26mg 0%
Zinc 0.45mg 0.4mg 0%
Manganese 0.011mg 0.012mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.161mg 0%
Threonine 0.915mg 0.63mg 0%
Isoleucine 0.962mg 0.662mg 0%
Leucine 1.696mg 1.168mg 0%
Lysine 1.916mg 1.32mg 0%
Methionine 0.618mg 0.425mg 0%
Phenylalanine 0.815mg 0.561mg 0%
Valine 1.075mg 0.74mg 0%
Histidine 0.614mg 0.423mg 0%
Omega-3 - EPA 0.217g 0.526g N/A
Omega-3 - DHA 0.516g 0.393g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.089g 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 Halibut raw
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
59%
Halibut raw
Minerals Daily Need Coverage Score
33%
Rainbow trout
37%
Halibut raw

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 1.036g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Halibut raw
Halibut raw is lower in Cholesterol (difference - 13mg)
Which food is cheaper?
Halibut raw
Halibut raw is cheaper (difference - $2)
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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.