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  6. Rainbow trout vs. Lettuce

Rainbow trout vs. Lettuce — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and lettuce

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, and vitamin B6, while lettuce has more vitamin A and vitamin K.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than lettuce.
  • The amount of cholesterol in lettuce is lower.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout is 0, while the glycemic index of lettuce is 32.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Lettuce, green leaf, raw.

Infographic

Rainbow trout vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +94.3%
Contains more CopperCopper +58.6%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +679.3%
Contains more SeleniumSelenium +3833.3%
Contains more CalciumCalcium +44%
Contains more IronIron +177.4%
Contains less SodiumSodium -45.1%
Contains more ManganeseManganese +2172.7%

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%
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +963.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.4%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B3Vitamin B3 +1384.5%
Contains more Vitamin B5Vitamin B5 +1144%
Contains more Vitamin B6Vitamin B6 +277.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +377.9%
Contains more Vitamin CVitamin C +217.2%
Contains more Vitamin AVitamin A +340.5%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +245.5%

All nutrients comparison - raw data values

Nutrient Rainbow trout Lettuce DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin K 0.1µg 126.3µg 105%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.6µg 42%
Protein 19.94g 1.36g 37%
Vitamin B3 5.567mg 0.375mg 32%
Vitamin A 84µg 370µg 32%
Vitamin B5 1.667mg 0.134mg 31%
Phosphorus 226mg 29mg 28%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.34mg 0.09mg 19%
Vitamin E 2.34mg 0.22mg 14%
Manganese 0.011mg 0.25mg 10%
Polyunsaturated fat 1.507g 0.082g 10%
Fats 6.18g 0.15g 9%
Choline 65mg 13.6mg 9%
Iron 0.31mg 0.86mg 7%
Folate 11µg 38µg 7%
Vitamin C 2.9mg 9.2mg 7%
Saturated fat 1.383g 0.02g 6%
Calories 141kcal 15kcal 6%
Monounsaturated fat 1.979g 0.006g 5%
Fiber 0g 1.3g 5%
Potassium 377mg 194mg 5%
Vitamin B1 0.12mg 0.07mg 4%
Magnesium 25mg 13mg 3%
Zinc 0.45mg 0.18mg 2%
Copper 0.046mg 0.029mg 2%
Carbs 0g 2.87g 1%
Sodium 51mg 28mg 1%
Fructose 0.43g 1%
Vitamin B2 0.09mg 0.08mg 1%
Calcium 25mg 36mg 1%
Net carbs 0g 1.57g N/A
Sugar 0g 0.78g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.009mg 0%
Threonine 0.915mg 0.059mg 0%
Isoleucine 0.962mg 0.084mg 0%
Leucine 1.696mg 0.079mg 0%
Lysine 1.916mg 0.084mg 0%
Methionine 0.618mg 0.016mg 0%
Phenylalanine 0.815mg 0.055mg 0%
Valine 1.075mg 0.07mg 0%
Histidine 0.614mg 0.022mg 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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1366.2%
Contains more FatsFats +4020%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.7%
Contains more OtherOther +700%

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% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +32883.3%
Contains more Poly. FatPolyunsaturated fat +1737.8%
Contains less Sat. FatSaturated fat -98.6%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.