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Rainbow trout vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and leek?

  • Rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus, yet leek is richer in vitamin K, vitamin A, iron, and manganese.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Rainbow trout has a lower glycemic index than leek.

We used Fish, trout, rainbow, farmed, raw and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Rainbow trout vs Leek 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%
Leek
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +109.4%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +545.7%
Contains more SeleniumSelenium +2260%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +136%
Contains more IronIron +577.4%
Contains more CopperCopper +160.9%
Contains less SodiumSodium -60.8%
Contains more ManganeseManganese +4272.7%

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%
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin EVitamin E +154.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +1291.8%
Contains more Vitamin B5Vitamin B5 +1090.7%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +584.2%
Contains more Vitamin CVitamin C +313.8%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +481.8%
~equal in Vitamin A ~83µg

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
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1229.3%
Contains more FatsFats +1960%
Contains more CarbsCarbs +∞%
Contains more WaterWater +12.5%
Contains more OtherOther +1212.5%

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
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +49375%
Contains more Poly. FatPolyunsaturated fat +807.8%
Contains less Sat. FatSaturated fat -97.1%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Leek DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 1µg 41%
Vitamin K 0.1µg 47µg 39%
Protein 19.94g 1.5g 37%
Vitamin B3 5.567mg 0.4mg 32%
Vitamin B5 1.667mg 0.14mg 31%
Phosphorus 226mg 35mg 27%
Iron 0.31mg 2.1mg 22%
Cholesterol 59mg 0mg 20%
Manganese 0.011mg 0.481mg 20%
Folate 11µg 64µg 13%
Vitamin C 2.9mg 12mg 10%
Choline 65mg 9.5mg 10%
Polyunsaturated fat 1.507g 0.166g 9%
Fats 6.18g 0.3g 9%
Vitamin E 2.34mg 0.92mg 9%
Vitamin B6 0.34mg 0.233mg 8%
Copper 0.046mg 0.12mg 8%
Fiber 0g 1.8g 7%
Potassium 377mg 180mg 6%
Saturated fat 1.383g 0.04g 6%
Monounsaturated fat 1.979g 0.004g 5%
Vitamin B1 0.12mg 0.06mg 5%
Vitamin B2 0.09mg 0.03mg 5%
Carbs 0g 14.15g 5%
Calories 141kcal 61kcal 4%
Zinc 0.45mg 0.12mg 3%
Calcium 25mg 59mg 3%
Sodium 51mg 20mg 1%
Magnesium 25mg 28mg 1%
Net carbs 0g 12.35g N/A
Sugar 0g 3.9g N/A
Vitamin A 84µg 83µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.012mg 0%
Threonine 0.915mg 0.063mg 0%
Isoleucine 0.962mg 0.052mg 0%
Leucine 1.696mg 0.096mg 0%
Lysine 1.916mg 0.078mg 0%
Methionine 0.618mg 0.018mg 0%
Phenylalanine 0.815mg 0.055mg 0%
Valine 1.075mg 0.056mg 0%
Histidine 0.614mg 0.025mg 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 Leek
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
27%
Leek
Minerals Daily Need Coverage Score
33%
Rainbow trout
26%
Leek

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 1.343g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $6.6)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.