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  6. Rainbow trout vs. Marinara sauce

Rainbow trout vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and marinara sauce?

  • Rainbow trout is richer in vitamin B12, vitamin D, selenium, phosphorus, vitamin B6, vitamin B3, choline, and vitamin B1, yet marinara sauce is richer in vitamin K.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Marinara sauce contains less cholesterol.

We used Fish, trout, rainbow, farmed, raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this comparison.

Infographic

Rainbow trout vs Marinara sauce 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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +18.2%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +564.7%
Contains more SeleniumSelenium +2045.5%
Contains more IronIron +151.6%
Contains more CopperCopper +76.1%
Contains less SodiumSodium -41.2%
Contains more ManganeseManganese +1145.5%
~equal in Calcium ~27mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +45%
Contains more Vitamin AVitamin A +154.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +47.5%
Contains more Vitamin B3Vitamin B3 +42.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +96.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +374.5%
Contains more Vitamin KVitamin K +13800%
Contains more FolateFolate +18.2%
~equal in Vitamin E ~2.4mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Marinara sauce DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 1.1µg 41%
Protein 19.94g 1.41g 37%
Vitamin B5 1.667mg 33%
Phosphorus 226mg 34mg 27%
Cholesterol 59mg 2mg 19%
Vitamin B6 0.34mg 0.173mg 13%
Vitamin K 0.1µg 13.9µg 12%
Vitamin B3 5.567mg 3.917mg 10%
Choline 65mg 13.7mg 9%
Vitamin B1 0.12mg 0.024mg 8%
Fiber 0g 1.8g 7%
Polyunsaturated fat 1.507g 0.508g 7%
Fats 6.18g 1.48g 7%
Iron 0.31mg 0.78mg 6%
Saturated fat 1.383g 0.17g 6%
Vitamin A 84µg 33µg 6%
Manganese 0.011mg 0.137mg 5%
Calories 141kcal 51kcal 5%
Copper 0.046mg 0.081mg 4%
Monounsaturated fat 1.979g 0.377g 4%
Carbs 0g 8.06g 3%
Zinc 0.45mg 0.2mg 2%
Vitamin B2 0.09mg 0.061mg 2%
Potassium 377mg 319mg 2%
Magnesium 25mg 18mg 2%
Sodium 51mg 30mg 1%
Folate 11µg 13µg 1%
Vitamin C 2.9mg 2mg 1%
Net carbs 0g 6.26g N/A
Calcium 25mg 27mg 0%
Sugar 0g 5.5g N/A
Vitamin E 2.34mg 2.4mg 0%
Trans fat 0.047g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1314.2%
Contains more FatsFats +317.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +18.4%
Contains more OtherOther +1975%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +424.9%
Contains more Poly. FatPolyunsaturated fat +196.7%
Contains less Sat. FatSaturated fat -87.7%

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.