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Rainbow trout vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the main differences between Rainbow trout and Lupin Bean Raw?

  • Rainbow trout is richer in Vitamin B12, and Vitamin D, yet Lupin Bean Raw is richer in Copper, Manganese, Folate, Fiber, Iron, Vitamin B1, Magnesium, and Zinc.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% higher.

We used Fish, trout, rainbow, farmed, raw and Lupins, mature seeds, raw types in this comparison.

Infographic

Rainbow trout vs Lupin Bean 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more SeleniumSelenium +187.8%
Contains more MagnesiumMagnesium +692%
Contains more CalciumCalcium +604%
Contains more PotassiumPotassium +168.7%
Contains more IronIron +1306.5%
Contains more CopperCopper +2121.7%
Contains more ZincZinc +955.6%
Contains more PhosphorusPhosphorus +94.7%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +21554.5%

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% 17% 47% 477% 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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +154.2%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +65.5%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +144.4%
Contains more FolateFolate +3127.3%
~equal in Vitamin B6 ~0.357mg

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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +606.9%
Contains more ProteinProtein +81.4%
Contains more FatsFats +57.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4000%

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
15% 52% 32%
Saturated Fat: Sat. Fat 1.156 g
Monounsaturated Fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated Fat -16.4%
Contains more Mono. FatMonounsaturated Fat +99.1%
Contains more Poly. FatPolyunsaturated fat +61.8%

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 Lupin Bean Raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Lupin Bean Raw Opinion
Calories 141kcal 371kcal Lupin Bean Raw
Protein 19.94g 36.17g Lupin Bean Raw
Fats 6.18g 9.74g Lupin Bean Raw
Vitamin C 2.9mg 4.8mg Lupin Bean Raw
Net carbs 0g 21.47g Lupin Bean Raw
Carbs 0g 40.37g Lupin Bean Raw
Cholesterol 59mg 0mg Lupin Bean Raw
Vitamin D 635IU 0IU Rainbow trout
Magnesium 25mg 198mg Lupin Bean Raw
Calcium 25mg 176mg Lupin Bean Raw
Potassium 377mg 1013mg Lupin Bean Raw
Iron 0.31mg 4.36mg Lupin Bean Raw
Fiber 0g 18.9g Lupin Bean Raw
Copper 0.046mg 1.022mg Lupin Bean Raw
Zinc 0.45mg 4.75mg Lupin Bean Raw
Phosphorus 226mg 440mg Lupin Bean Raw
Sodium 51mg 15mg Lupin Bean Raw
Vitamin A 280IU 0IU Rainbow trout
Vitamin A 84µg 0µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Manganese 0.011mg 2.382mg Lupin Bean Raw
Selenium 23.6µg 8.2µg Rainbow trout
Vitamin B1 0.12mg 0.64mg Lupin Bean Raw
Vitamin B2 0.09mg 0.22mg Lupin Bean Raw
Vitamin B3 5.567mg 2.19mg Rainbow trout
Vitamin B5 1.667mg 0.75mg Rainbow trout
Vitamin B6 0.34mg 0.357mg Lupin Bean Raw
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Folate 11µg 355µg Lupin Bean Raw
Trans Fat 0.047g 0g Lupin Bean Raw
Choline 65mg Rainbow trout
Saturated Fat 1.383g 1.156g Lupin Bean Raw
Monounsaturated Fat 1.979g 3.94g Lupin Bean Raw
Polyunsaturated fat 1.507g 2.439g Lupin Bean Raw
Tryptophan 0.234mg 0.289mg Lupin Bean Raw
Threonine 0.915mg 1.331mg Lupin Bean Raw
Isoleucine 0.962mg 1.615mg Lupin Bean Raw
Leucine 1.696mg 2.743mg Lupin Bean Raw
Lysine 1.916mg 1.933mg Lupin Bean Raw
Methionine 0.618mg 0.255mg Rainbow trout
Phenylalanine 0.815mg 1.435mg Lupin Bean Raw
Valine 1.075mg 1.51mg Lupin Bean Raw
Histidine 0.614mg 1.03mg Lupin Bean Raw
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Lupin Bean Raw
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
113%
Rainbow trout
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
33%
Rainbow trout
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Cholesterol?
Lupin Bean Raw
Lupin Bean Raw is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lupin Bean Raw
Lupin Bean Raw contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 0.227g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $4.7)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food is richer in vitamins?
?
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.