Rainbow trout vs. Mashed potato — In-Depth Nutrition Comparison
Compare
How are rainbow trout and mashed potato different?
- Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B6, vitamin E, and choline than mashed potato.
- Daily need coverage for vitamin B12 for rainbow trout is 176% higher.
- Mashed potato has less cholesterol.
- Rainbow trout has a lower glycemic index (0) than mashed potato (87).
Fish, trout, rainbow, farmed, raw and Fast foods, potato, mashed are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +38.9% |
| Contains more PotassiumPotassium | +31.8% |
| Contains more CopperCopper | +31.4% |
| Contains more ZincZinc | +104.5% |
| Contains more PhosphorusPhosphorus | +283.1% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +2850% |
| Contains more ManganeseManganese | +790.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +95.3% |
| Contains more Vitamin EVitamin E | +457.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +700% |
| Contains more Vitamin B2Vitamin B2 | +500% |
| Contains more Vitamin B3Vitamin B3 | +415.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +183.3% |
| Contains more Vitamin B12Vitamin B12 | +6042.9% |
| Contains more FolateFolate | +22.2% |
| Contains more CholineCholine | +385.1% |
| Contains more Vitamin KVitamin K | +5800% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 0.07µg | 176% |
| Vitamin D | 15.9µg | 0µg | 80% |
| Vitamin D | 635IU | 0IU | 79% |
| Selenium | 23.6µg | 0.8µg | 41% |
| Protein | 19.94g | 1.65g | 37% |
| Vitamin B5 | 1.667mg | 33% | |
| Vitamin B3 | 5.567mg | 1.08mg | 28% |
| Phosphorus | 226mg | 59mg | 24% |
| Cholesterol | 59mg | 0mg | 20% |
| Vitamin B6 | 0.34mg | 0.12mg | 17% |
| Vitamin E | 2.34mg | 0.42mg | 13% |
| Sodium | 51mg | 306mg | 11% |
| Vitamin B1 | 0.12mg | 0.015mg | 9% |
| Choline | 65mg | 13.4mg | 9% |
| Vitamin B2 | 0.09mg | 0.015mg | 6% |
| Fiber | 0g | 1.3g | 5% |
| Vitamin K | 0.1µg | 5.9µg | 5% |
| Carbs | 0g | 14.65g | 5% |
| Starch | 12.1g | 5% | |
| Vitamin A | 84µg | 43µg | 5% |
| Fats | 6.18g | 2.82g | 5% |
| Saturated fat | 1.383g | 0.577g | 4% |
| Manganese | 0.011mg | 0.098mg | 4% |
| Monounsaturated fat | 1.979g | 0.72g | 3% |
| Calories | 141kcal | 89kcal | 3% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Potassium | 377mg | 286mg | 3% |
| Zinc | 0.45mg | 0.22mg | 2% |
| Magnesium | 25mg | 15mg | 2% |
| Copper | 0.046mg | 0.035mg | 1% |
| Calcium | 25mg | 18mg | 1% |
| Folate | 11µg | 9µg | 1% |
| Polyunsaturated fat | 1.507g | 1.342g | 1% |
| Net carbs | 0g | 13.35g | N/A |
| Iron | 0.31mg | 0.31mg | 0% |
| Sugar | 0g | 0.5g | N/A |
| Trans fat | 0.047g | 0.105g | 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.217g | 0.001g | N/A |
| Omega-3 - DHA | 0.516g | 0g | N/A |
| Omega-3 - ALA | 0.059g | 0.174g | N/A |
| Omega-3 - DPA | 0.091g | 0.001g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.007g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.008g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.04g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.466g | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1108.5% |
| Contains more FatsFats | +119.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1475% |
~equal in
Water
~79.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +174.9% |
| Contains more Poly. FatPolyunsaturated fat | +12.3% |
| Contains less Sat. FatSaturated fat | -58.3% |