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Rainbow trout vs Shiitake - In-Depth Nutrition Comparison

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How are Rainbow trout and Shiitake different?

  • Rainbow trout is richer in Vitamin D, Selenium, Phosphorus, Vitamin B3, and Vitamin B1, while Shiitake is higher in Copper, Fiber, Vitamin B2, Manganese, and Zinc.
  • Rainbow trout covers your daily need of Vitamin D 103% more than Shiitake.
  • Rainbow trout contains 8 times more Vitamin B1 than Shiitake. Rainbow trout contains 0.12mg of Vitamin B1, while Shiitake contains 0.015mg.

Fish, trout, rainbow, farmed, raw and Mushrooms, shiitake, raw types were used in this article.

Infographic

Rainbow trout vs Shiitake 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1150%
Contains more Magnesium +25%
Contains more Phosphorus +101.8%
Contains more Potassium +24%
Contains more Iron +32.3%
Contains less Sodium -82.4%
Contains more Zinc +128.9%
Contains more Copper +208.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 16% 15% 48% 27% 2% 29% 48%
Contains more Calcium +1150%
Contains more Magnesium +25%
Contains more Phosphorus +101.8%
Contains more Potassium +24%
Contains more Iron +32.3%
Contains less Sodium -82.4%
Contains more Zinc +128.9%
Contains more Copper +208.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin D +3875%
Contains more Vitamin B1 +700%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +16%
Contains more Vitamin B2 +141.1%
Contains more Folate +18.2%
Equal in Vitamin B5 - 1.5
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 0% 0% 12% 0% 4% 51% 73% 90% 68% 10% 0% 0%
Contains more Vitamin D +3875%
Contains more Vitamin B1 +700%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +16%
Contains more Vitamin B2 +141.1%
Contains more Folate +18.2%
Equal in Vitamin B5 - 1.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Shiitake
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Shiitake Opinion
Net carbs 0g 4.29g Shiitake
Protein 19.94g 2.24g Rainbow trout
Fats 6.18g 0.49g Rainbow trout
Carbs 0g 6.79g Shiitake
Calories 141kcal 34kcal Rainbow trout
Starch g g
Fructose g 0g Shiitake
Sugar 0g 2.38g Rainbow trout
Fiber 0g 2.5g Shiitake
Calcium 25mg 2mg Rainbow trout
Iron 0.31mg 0.41mg Shiitake
Magnesium 25mg 20mg Rainbow trout
Phosphorus 226mg 112mg Rainbow trout
Potassium 377mg 304mg Rainbow trout
Sodium 51mg 9mg Shiitake
Zinc 0.45mg 1.03mg Shiitake
Copper 0.046mg 0.142mg Shiitake
Vitamin A 280IU IU Rainbow trout
Vitamin E 2.34mg mg Rainbow trout
Vitamin D 635IU 18IU Rainbow trout
Vitamin D 15.9µg 0.4µg Rainbow trout
Vitamin C 2.9mg mg Rainbow trout
Vitamin B1 0.12mg 0.015mg Rainbow trout
Vitamin B2 0.09mg 0.217mg Shiitake
Vitamin B3 5.567mg 3.877mg Rainbow trout
Vitamin B5 1.667mg 1.5mg Rainbow trout
Vitamin B6 0.34mg 0.293mg Rainbow trout
Folate 11µg 13µg Shiitake
Vitamin B12 4.3µg µg Rainbow trout
Vitamin K 0.1µg µg Rainbow trout
Tryptophan 0.234mg 0.011mg Rainbow trout
Threonine 0.915mg 0.134mg Rainbow trout
Isoleucine 0.962mg 0.111mg Rainbow trout
Leucine 1.696mg 0.189mg Rainbow trout
Lysine 1.916mg 0.134mg Rainbow trout
Methionine 0.618mg 0.033mg Rainbow trout
Phenylalanine 0.815mg 0.111mg Rainbow trout
Valine 1.075mg 0.145mg Rainbow trout
Histidine 0.614mg 0.056mg Rainbow trout
Cholesterol 59mg mg Shiitake
Trans Fat 0.047g 0g Shiitake
Saturated Fat 1.383g g Shiitake
Monounsaturated Fat 1.979g g Rainbow trout
Polyunsaturated fat 1.507g g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Shiitake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
119
Rainbow trout
25
Shiitake
Mineral Summary Score
25
Rainbow trout
23
Shiitake

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Rainbow trout
13%
Shiitake
Carbohydrates
0%
Rainbow trout
7%
Shiitake
Fats
29%
Rainbow trout
2%
Shiitake

Comparison summary

Which food contains less Sodium?
Shiitake
Shiitake contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Shiitake
Shiitake is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Shiitake
Shiitake is lower in Saturated Fat (difference - 1.383g)
Which food is cheaper?
Shiitake
Shiitake is cheaper (difference - $5.7)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.38g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Shiitake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169242/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.