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  6. Rainbow trout vs. Milk

Rainbow trout vs. Milk — In-Depth Nutrition Comparison

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Important differences between rainbow trout and milk

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, vitamin B6, phosphorus, and vitamin E; however, milk is richer in calcium.
  • Rainbow trout's daily need coverage for vitamin B12 is 160% more.
  • Rainbow trout contains 234 times more vitamin E than milk. Rainbow trout contains 2.34mg of vitamin E, while milk contains 0.01mg.
  • Milk contains less cholesterol.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Rainbow trout vs Milk 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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +151.3%
Contains more IronIron +933.3%
Contains more CopperCopper +360%
Contains more PhosphorusPhosphorus +137.9%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +615.2%
Contains more CalciumCalcium +400%
Contains less SodiumSodium -13.7%
~equal in Zinc ~0.42mg

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%
Milk
Milk
1
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 0% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +44.8%
Contains more Vitamin EVitamin E +23300%
Contains more Vitamin DVitamin D +1225%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +5886%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +818.9%
Contains more Vitamin B12Vitamin B12 +814.9%
Contains more FolateFolate +120%
Contains more CholineCholine +267.2%
Contains more Vitamin B2Vitamin B2 +105.6%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Rainbow trout Milk DV% diff.
Vitamin B12 4.3µg 0.47µg 160%
Vitamin D 15.9µg 1.2µg 74%
Vitamin D 635IU 48IU 73%
Selenium 23.6µg 3.3µg 37%
Vitamin B3 5.567mg 0.093mg 34%
Protein 19.94g 3.37g 33%
Vitamin B5 1.667mg 0.361mg 26%
Vitamin B6 0.34mg 0.037mg 23%
Phosphorus 226mg 95mg 19%
Cholesterol 59mg 5mg 18%
Vitamin E 2.34mg 0.01mg 16%
Polyunsaturated fat 1.507g 0.035g 10%
Calcium 25mg 125mg 10%
Choline 65mg 17.7mg 9%
Vitamin B1 0.12mg 0.02mg 8%
Fats 6.18g 0.97g 8%
Potassium 377mg 150mg 7%
Vitamin B2 0.09mg 0.185mg 7%
Calories 141kcal 42kcal 5%
Monounsaturated fat 1.979g 0.277g 4%
Copper 0.046mg 0.01mg 4%
Iron 0.31mg 0.03mg 4%
Vitamin A 84µg 58µg 3%
Vitamin C 2.9mg 0mg 3%
Saturated fat 1.383g 0.633g 3%
Magnesium 25mg 11mg 3%
Folate 11µg 5µg 2%
Carbs 0g 4.99g 2%
Net carbs 0g 4.99g N/A
Sugar 0g 5.2g N/A
Zinc 0.45mg 0.42mg 0%
Sodium 51mg 44mg 0%
Manganese 0.011mg 0.003mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.043mg 0%
Threonine 0.915mg 0.143mg 0%
Isoleucine 0.962mg 0.174mg 0%
Leucine 1.696mg 0.319mg 0%
Lysine 1.916mg 0.282mg 0%
Methionine 0.618mg 0.088mg 0%
Phenylalanine 0.815mg 0.174mg 0%
Valine 1.075mg 0.22mg 0%
Histidine 0.614mg 0.101mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.004g 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 0.027g 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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +491.7%
Contains more FatsFats +537.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.8%
Contains more OtherOther +837.5%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +614.4%
Contains more Poly. FatPolyunsaturated fat +4205.7%
Contains less Sat. FatSaturated fat -54.2%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.