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Rainbow trout vs. Mixed nuts — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and mixed nuts?

  • Rainbow trout is higher in vitamin B12 and vitamin D, yet mixed nuts are higher in copper, manganese, magnesium, vitamin E, phosphorus, iron, and fiber.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • The amount of saturated fat in rainbow trout is lower.
  • The glycemic index of rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.

Infographic

Rainbow trout vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +816%
Contains more CalciumCalcium +368%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +741.9%
Contains more CopperCopper +1871.7%
Contains more ZincZinc +646.7%
Contains more PhosphorusPhosphorus +101.8%
Contains less SodiumSodium -90.2%
Contains more ManganeseManganese +18445.5%
Contains more SeleniumSelenium +43.6%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +480%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +46.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +25%
Contains more Vitamin EVitamin E +234.2%
Contains more Vitamin B1Vitamin B1 +57.5%
Contains more Vitamin B2Vitamin B2 +117.8%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin KVitamin K +5600%
Contains more FolateFolate +654.5%
~equal in Vitamin B6 ~0.352mg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3448.1%
Contains more FatsFats +773%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3500%
~equal in Protein ~20.04g

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -84.1%
Contains more Mono. FatMonounsaturated fat +1339.5%
Contains more Poly. FatPolyunsaturated fat +869.6%

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 Mixed nuts
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Mixed nuts DV% diff.
Vitamin B12 4.3µg 0µg 179%
Copper 0.046mg 0.907mg 96%
Manganese 0.011mg 2.04mg 88%
Polyunsaturated fat 1.507g 14.612g 87%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Fats 6.18g 53.95g 73%
Monounsaturated fat 1.979g 28.488g 66%
Magnesium 25mg 229mg 49%
Vitamin E 2.34mg 7.82mg 37%
Saturated fat 1.383g 8.711g 33%
Phosphorus 226mg 456mg 33%
Iron 0.31mg 2.61mg 29%
Fiber 0g 7g 28%
Zinc 0.45mg 3.36mg 26%
Calories 141kcal 607kcal 23%
Cholesterol 59mg 0mg 20%
Selenium 23.6µg 33.9µg 19%
Folate 11µg 83µg 18%
Vitamin B3 5.567mg 7.709mg 13%
Vitamin B5 1.667mg 1.14mg 11%
Vitamin A 84µg 0µg 9%
Calcium 25mg 117mg 9%
Vitamin B2 0.09mg 0.196mg 8%
Potassium 377mg 632mg 8%
Carbs 0g 21.05g 7%
Vitamin B1 0.12mg 0.189mg 6%
Vitamin K 0.1µg 5.7µg 5%
Vitamin C 2.9mg 0.5mg 3%
Sodium 51mg 5mg 2%
Starch 4.2g 2%
Choline 65mg 52mg 2%
Vitamin B6 0.34mg 0.352mg 1%
Protein 19.94g 20.04g 0%
Net carbs 0g 14.05g N/A
Sugar 0g 4.15g N/A
Trans fat 0.047g 0.055g N/A
Tryptophan 0.234mg 0.22mg 0%
Threonine 0.915mg 0.703mg 0%
Isoleucine 0.962mg 0.826mg 0%
Leucine 1.696mg 1.656mg 0%
Lysine 1.916mg 0.782mg 0%
Methionine 0.618mg 0.283mg 0%
Phenylalanine 0.815mg 1.182mg 0%
Valine 1.075mg 1.001mg 0%
Histidine 0.614mg 0.572mg 0%
Omega-3 - EPA 0.217g 0.005g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.082g N/A
Omega-3 - DPA 0.091g 0g 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 0.013g N/A
Omega-6 - Linoleic acid 0.466g 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
33%
Rainbow trout
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 7.328g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 46mg)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $4)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.