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  6. Rainbow trout vs. Miso

Rainbow trout vs. Miso — In-Depth Nutrition Comparison

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Important differences between rainbow trout and miso

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, and vitamin B5; however, miso is richer in copper, manganese, iron, and vitamin K.
  • Rainbow trout's daily need coverage for vitamin B12 is 176% more.
  • Rainbow trout contains less sodium.
  • Miso has a higher glycemic index. The glycemic index of miso is 61, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Miso.

Infographic

Rainbow trout vs Miso 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%
Miso
Miso
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more PotassiumPotassium +79.5%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -98.6%
Contains more SeleniumSelenium +237.1%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +128%
Contains more IronIron +703.2%
Contains more CopperCopper +813%
Contains more ZincZinc +468.9%
Contains more ManganeseManganese +7709.1%

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%
Miso
Miso
4
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% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +23300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.4%
Contains more Vitamin B3Vitamin B3 +514.5%
Contains more Vitamin B5Vitamin B5 +394.7%
Contains more Vitamin B6Vitamin B6 +70.9%
Contains more Vitamin B12Vitamin B12 +5275%
Contains more Vitamin B2Vitamin B2 +158.9%
Contains more Vitamin KVitamin K +29200%
Contains more FolateFolate +72.7%
Contains more CholineCholine +11.1%

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
Miso
Miso
2
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +55.9%
Contains more WaterWater +71.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +15912.5%
~equal in Fats ~6.01g

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
Miso
Miso
2
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +77%
Contains less Sat. FatSaturated fat -25.9%
Contains more Poly. FatPolyunsaturated fat +91.4%

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 Miso
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Miso DV% diff.
Vitamin B12 4.3µg 0.08µg 176%
Sodium 51mg 3728mg 160%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Copper 0.046mg 0.42mg 42%
Manganese 0.011mg 0.859mg 37%
Selenium 23.6µg 7µg 30%
Vitamin B3 5.567mg 0.906mg 29%
Vitamin B5 1.667mg 0.337mg 27%
Iron 0.31mg 2.49mg 27%
Vitamin K 0.1µg 29.3µg 24%
Fiber 0g 5.4g 22%
Cholesterol 59mg 0mg 20%
Zinc 0.45mg 2.56mg 19%
Vitamin E 2.34mg 0.01mg 16%
Protein 19.94g 12.79g 14%
Vitamin B6 0.34mg 0.199mg 11%
Vitamin B2 0.09mg 0.233mg 11%
Phosphorus 226mg 159mg 10%
Vitamin A 84µg 4µg 9%
Polyunsaturated fat 1.507g 2.884g 9%
Carbs 0g 25.37g 8%
Fructose 6g 8%
Potassium 377mg 210mg 5%
Magnesium 25mg 48mg 5%
Calories 141kcal 198kcal 3%
Calcium 25mg 57mg 3%
Vitamin C 2.9mg 0mg 3%
Vitamin B1 0.12mg 0.098mg 2%
Folate 11µg 19µg 2%
Saturated fat 1.383g 1.025g 2%
Monounsaturated fat 1.979g 1.118g 2%
Choline 65mg 72.2mg 1%
Fats 6.18g 6.01g 0%
Net carbs 0g 19.97g N/A
Sugar 0g 6.2g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.155mg 0%
Threonine 0.915mg 0.479mg 0%
Isoleucine 0.962mg 0.508mg 0%
Leucine 1.696mg 0.82mg 0%
Lysine 1.916mg 0.478mg 0%
Methionine 0.618mg 0.129mg 0%
Phenylalanine 0.815mg 0.486mg 0%
Valine 1.075mg 0.547mg 0%
Histidine 0.614mg 0.243mg 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 0g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Miso
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
95%
Rainbow trout
23%
Miso
Minerals Daily Need Coverage Score
33%
Rainbow trout
108%
Miso

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 3677mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Miso
Miso is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated fat?
Miso
Miso is lower in Saturated fat (difference - 0.358g)
Which food is cheaper?
Miso
Miso is cheaper (difference - $3.6)
Which food is richer in minerals?
Miso
Miso is relatively richer in minerals

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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.