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  6. Rainbow trout vs. Kohlrabi

Rainbow trout vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between rainbow trout and kohlrabi

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, and vitamin B6; however, kohlrabi is richer in vitamin C and fiber.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Kohlrabi has less cholesterol.
  • Rainbow trout has a lower glycemic index (0) than kohlrabi (20).

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Kohlrabi, raw.

Infographic

Rainbow trout vs Kohlrabi 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 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more MagnesiumMagnesium +31.6%
Contains more ZincZinc +1400%
Contains more PhosphorusPhosphorus +391.3%
Contains more SeleniumSelenium +3271.4%
Contains more IronIron +29%
Contains more CopperCopper +180.4%
Contains less SodiumSodium -60.8%
Contains more ManganeseManganese +1163.6%
~equal in Calcium ~24mg
~equal in Potassium ~350mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin EVitamin E +387.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +1291.8%
Contains more Vitamin B5Vitamin B5 +910.3%
Contains more Vitamin B6Vitamin B6 +126.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +428.5%
Contains more Vitamin CVitamin C +2037.9%
Contains more FolateFolate +45.5%
~equal in Vitamin K ~0.1µg

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
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +1072.9%
Contains more FatsFats +6080%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.3%
Contains more OtherOther +1150%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +28171.4%
Contains more Poly. FatPolyunsaturated fat +3039.6%
Contains less Sat. FatSaturated fat -99.1%

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 Kohlrabi
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Kohlrabi DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin C 2.9mg 62mg 66%
Selenium 23.6µg 0.7µg 42%
Protein 19.94g 1.7g 36%
Vitamin B3 5.567mg 0.4mg 32%
Vitamin B5 1.667mg 0.165mg 30%
Phosphorus 226mg 46mg 26%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.34mg 0.15mg 15%
Fiber 0g 3.6g 14%
Vitamin E 2.34mg 0.48mg 12%
Choline 65mg 12.3mg 10%
Polyunsaturated fat 1.507g 0.048g 10%
Copper 0.046mg 0.129mg 9%
Fats 6.18g 0.1g 9%
Vitamin A 84µg 2µg 9%
Saturated fat 1.383g 0.013g 6%
Vitamin B1 0.12mg 0.05mg 6%
Calories 141kcal 27kcal 6%
Manganese 0.011mg 0.139mg 6%
Vitamin B2 0.09mg 0.02mg 5%
Monounsaturated fat 1.979g 0.007g 5%
Zinc 0.45mg 0.03mg 4%
Carbs 0g 6.2g 2%
Sodium 51mg 20mg 1%
Iron 0.31mg 0.4mg 1%
Potassium 377mg 350mg 1%
Folate 11µg 16µg 1%
Magnesium 25mg 19mg 1%
Net carbs 0g 2.6g N/A
Calcium 25mg 24mg 0%
Sugar 0g 2.6g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.01mg 0%
Threonine 0.915mg 0.049mg 0%
Isoleucine 0.962mg 0.078mg 0%
Leucine 1.696mg 0.067mg 0%
Lysine 1.916mg 0.056mg 0%
Methionine 0.618mg 0.013mg 0%
Phenylalanine 0.815mg 0.039mg 0%
Valine 1.075mg 0.05mg 0%
Histidine 0.614mg 0.019mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Kohlrabi
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
95%
Rainbow trout
23%
Kohlrabi
Minerals Daily Need Coverage Score
33%
Rainbow trout
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Kohlrabi
Kohlrabi is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 1.37g)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $6.4)

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.