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  6. Rainbow trout vs. Heart of palm

Rainbow trout vs. Heart of palm — In-Depth Nutrition Comparison

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Important differences between rainbow trout and heart of palm

  • Rainbow trout has more vitamin B12, vitamin D, selenium, and vitamin B3; however, heart of palm is richer in copper, potassium, vitamin B6, zinc, and iron.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • Heart of palm contains less cholesterol.
  • Heart of palm has a higher glycemic index. The glycemic index of heart of palm is 32, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Hearts of palm, raw.

Infographic

Rainbow trout vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +38.9%
Contains more PhosphorusPhosphorus +61.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3271.4%
Contains more PotassiumPotassium +379%
Contains more IronIron +445.2%
Contains more CopperCopper +1300%
Contains more ZincZinc +728.9%
Contains less SodiumSodium -72.5%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +368%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B3Vitamin B3 +518.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +175.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +138.2%
Contains more FolateFolate +118.2%

All nutrients comparison - raw data values

Nutrient Rainbow trout Heart of palm DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Copper 0.046mg 0.644mg 66%
Selenium 23.6µg 0.7µg 42%
Potassium 377mg 1806mg 42%
Vitamin B6 0.34mg 0.81mg 36%
Protein 19.94g 2.7g 34%
Vitamin B5 1.667mg 33%
Zinc 0.45mg 3.73mg 30%
Vitamin B3 5.567mg 0.9mg 29%
Cholesterol 59mg 0mg 20%
Iron 0.31mg 1.69mg 17%
Choline 65mg 0mg 12%
Vitamin E 2.34mg 0.5mg 12%
Phosphorus 226mg 140mg 12%
Carbs 0g 25.61g 9%
Vitamin A 84µg 3µg 9%
Fats 6.18g 0.2g 9%
Polyunsaturated fat 1.507g 0.089g 9%
Vitamin B2 0.09mg 0.18mg 7%
Fiber 0g 1.5g 6%
Saturated fat 1.383g 0.046g 6%
Vitamin B1 0.12mg 0.05mg 6%
Vitamin C 2.9mg 8mg 6%
Monounsaturated fat 1.979g 0.005g 5%
Magnesium 25mg 10mg 4%
Folate 11µg 24µg 3%
Sodium 51mg 14mg 2%
Calories 141kcal 115kcal 1%
Calcium 25mg 18mg 1%
Net carbs 0g 24.11g N/A
Sugar 0g 17.16g N/A
Manganese 0.011mg 0%
Vitamin K 0.1µg 0µg 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 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 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

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +638.5%
Contains more FatsFats +2990%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2387.5%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +39480%
Contains more Poly. FatPolyunsaturated fat +1593.3%
Contains less Sat. FatSaturated fat -96.7%

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.