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Rainbow trout vs. Oysters — In-Depth Nutrition Comparison

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How are rainbow trout and oysters different?

  • Rainbow trout is higher in vitamin D, vitamin B5, vitamin B3, and vitamin B6; however, oysters is richer in zinc, copper, vitamin B12, iron, selenium, and manganese.
  • Daily need coverage for zinc for oysters is 710% higher.
  • Rainbow trout contains 318 times more vitamin D than oysters. While rainbow trout contains 635IU of vitamin D, oysters contains only 2IU.

Fish, trout, rainbow, farmed, raw and Mollusks, oyster, eastern, wild, cooked, moist heat are the varieties used in this article.

Infographic

Rainbow trout vs Oysters 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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Contains more PotassiumPotassium +171.2%
Contains more PhosphorusPhosphorus +16.5%
Contains less SodiumSodium -69.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +364%
Contains more IronIron +2871%
Contains more CopperCopper +12306.5%
Contains more ZincZinc +17366.7%
Contains more ManganeseManganese +5272.7%
Contains more SeleniumSelenium +67.4%

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 0% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +223.1%
Contains more Vitamin EVitamin E +37.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +200.9%
Contains more Vitamin B5Vitamin B5 +272.9%
Contains more Vitamin B6Vitamin B6 +457.4%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B12Vitamin B12 +307%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +27.3%
Contains more CholineCholine +100%

All nutrients comparison - raw data values

Nutrient Rainbow trout Oysters DV% diff.
Zinc 0.45mg 78.6mg 710%
Copper 0.046mg 5.707mg 629%
Vitamin B12 4.3µg 17.5µg 550%
Iron 0.31mg 9.21mg 111%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 2IU 79%
Selenium 23.6µg 39.5µg 29%
Manganese 0.011mg 0.591mg 25%
Vitamin B5 1.667mg 0.447mg 24%
Vitamin B3 5.567mg 1.85mg 23%
Vitamin B6 0.34mg 0.061mg 21%
Protein 19.94g 11.42g 17%
Choline 65mg 130mg 12%
Calcium 25mg 116mg 9%
Vitamin B2 0.09mg 0.18mg 7%
Vitamin B1 0.12mg 0.036mg 7%
Cholesterol 59mg 79mg 7%
Potassium 377mg 139mg 7%
Vitamin A 84µg 26µg 6%
Sodium 51mg 166mg 5%
Phosphorus 226mg 194mg 5%
Monounsaturated fat 1.979g 0.506g 4%
Fats 6.18g 3.42g 4%
Vitamin E 2.34mg 1.7mg 4%
Polyunsaturated fat 1.507g 1.056g 3%
Vitamin C 2.9mg 0mg 3%
Vitamin K 0.1µg 2µg 2%
Saturated fat 1.383g 0.948g 2%
Calories 141kcal 102kcal 2%
Magnesium 25mg 35mg 2%
Carbs 0g 5.45g 2%
Folate 11µg 14µg 1%
Net carbs 0g 5.45g N/A
Sugar 0g 1.23g N/A
Starch 0.9g 0%
Trans fat 0.047g 0.068g N/A
Tryptophan 0.234mg 0.138mg 0%
Threonine 0.915mg 0.046mg 0%
Isoleucine 0.962mg 0.459mg 0%
Leucine 1.696mg 0.716mg 0%
Lysine 1.916mg 0.762mg 0%
Methionine 0.618mg 0.257mg 0%
Phenylalanine 0.815mg 0.413mg 0%
Valine 1.075mg 0.523mg 0%
Histidine 0.614mg 0.22mg 0%
Omega-3 - EPA 0.217g 0.353g N/A
Omega-3 - DHA 0.516g 0.271g N/A
Omega-3 - ALA 0.059g 0.163g N/A
Omega-3 - DPA 0.091g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.04g 0.007g N/A
Omega-6 - Linoleic acid 0.466g 0.061g 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
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more ProteinProtein +74.6%
Contains more FatsFats +80.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1800%
~equal in Water ~78.19g

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
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains more Mono. FatMonounsaturated fat +291.1%
Contains more Poly. FatPolyunsaturated fat +42.7%
Contains less Sat. FatSaturated fat -31.5%

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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.