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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.

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.
Contains more Iron +933.3%
Contains more Magnesium +127.3%
Contains more Phosphorus +137.9%
Contains more Potassium +151.3%
Contains more Copper +360%
Contains more Manganese +266.7%
Contains more Selenium +615.2%
Contains more Calcium +400%
Contains less Sodium -13.7%
Equal in Zinc - 0.42
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +933.3%
Contains more Magnesium +127.3%
Contains more Phosphorus +137.9%
Contains more Potassium +151.3%
Contains more Copper +360%
Contains more Manganese +266.7%
Contains more Selenium +615.2%
Contains more Calcium +400%
Contains less Sodium -13.7%
Equal in Zinc - 0.42

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.
:
1
Milk
Contains more Vitamin A +42.9%
Contains more Vitamin E +23300%
Contains more Vitamin D +1225%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +5886%
Contains more Vitamin B5 +361.8%
Contains more Vitamin B6 +818.9%
Contains more Folate +120%
Contains more Vitamin B12 +814.9%
Contains more Vitamin B2 +105.6%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin A +42.9%
Contains more Vitamin E +23300%
Contains more Vitamin D +1225%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +5886%
Contains more Vitamin B5 +361.8%
Contains more Vitamin B6 +818.9%
Contains more Folate +120%
Contains more Vitamin B12 +814.9%
Contains more Vitamin B2 +105.6%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +491.7%
Contains more Fats +537.1%
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Other +837.5%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
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 Protein +491.7%
Contains more Fats +537.1%
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Other +837.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +614.4%
Contains more Polyunsaturated fat +4205.7%
Contains less Saturated Fat -54.2%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +614.4%
Contains more Polyunsaturated fat +4205.7%
Contains less Saturated Fat -54.2%

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 Milk
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Milk Opinion
Net carbs 0g 4.99g Milk
Protein 19.94g 3.37g Rainbow trout
Fats 6.18g 0.97g Rainbow trout
Carbs 0g 4.99g Milk
Calories 141kcal 42kcal Rainbow trout
Sugar 0g 5.2g Rainbow trout
Calcium 25mg 125mg Milk
Iron 0.31mg 0.03mg Rainbow trout
Magnesium 25mg 11mg Rainbow trout
Phosphorus 226mg 95mg Rainbow trout
Potassium 377mg 150mg Rainbow trout
Sodium 51mg 44mg Milk
Zinc 0.45mg 0.42mg Rainbow trout
Copper 0.046mg 0.01mg Rainbow trout
Manganese 0.011mg 0.003mg Rainbow trout
Selenium 23.6µg 3.3µg Rainbow trout
Vitamin A 280IU 196IU Rainbow trout
Vitamin A RAE 84µg 58µg Rainbow trout
Vitamin E 2.34mg 0.01mg Rainbow trout
Vitamin D 635IU 48IU Rainbow trout
Vitamin D 15.9µg 1.2µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.02mg Rainbow trout
Vitamin B2 0.09mg 0.185mg Milk
Vitamin B3 5.567mg 0.093mg Rainbow trout
Vitamin B5 1.667mg 0.361mg Rainbow trout
Vitamin B6 0.34mg 0.037mg Rainbow trout
Folate 11µg 5µg Rainbow trout
Vitamin B12 4.3µg 0.47µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.043mg Rainbow trout
Threonine 0.915mg 0.143mg Rainbow trout
Isoleucine 0.962mg 0.174mg Rainbow trout
Leucine 1.696mg 0.319mg Rainbow trout
Lysine 1.916mg 0.282mg Rainbow trout
Methionine 0.618mg 0.088mg Rainbow trout
Phenylalanine 0.815mg 0.174mg Rainbow trout
Valine 1.075mg 0.22mg Rainbow trout
Histidine 0.614mg 0.101mg Rainbow trout
Cholesterol 59mg 5mg Milk
Trans Fat 0.047g Milk
Saturated Fat 1.383g 0.633g Milk
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Monounsaturated Fat 1.979g 0.277g Rainbow trout
Polyunsaturated fat 1.507g 0.035g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g 0.027g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g 0.004g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
119%
Rainbow trout
16%
Milk
Minerals Daily Need Coverage Score
33%
Rainbow trout
14%
Milk

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.75g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $6.4)

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.