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  6. Rainbow trout vs. Mustard

Rainbow trout vs. Mustard — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and mustard?

  • Rainbow trout is richer in vitamin B12, vitamin D, vitamin B3, vitamin B5, vitamin B6, and phosphorus, yet mustard is richer in selenium and manganese.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Mustard contains less cholesterol.
  • Rainbow trout has a lower glycemic index than mustard.

We used Fish, trout, rainbow, farmed, raw and Mustard, prepared, yellow types in this comparison.

Infographic

Rainbow trout vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +148%
Contains more PhosphorusPhosphorus +109.3%
Contains less SodiumSodium -95.4%
Contains more MagnesiumMagnesium +92%
Contains more CalciumCalcium +152%
Contains more IronIron +419.4%
Contains more CopperCopper +60.9%
Contains more ZincZinc +42.2%
Contains more ManganeseManganese +3736.4%
Contains more SeleniumSelenium +41.9%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +866.7%
Contains more Vitamin AVitamin A +1580%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B3Vitamin B3 +885.3%
Contains more Vitamin B5Vitamin B5 +556.3%
Contains more Vitamin B6Vitamin B6 +385.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +57.1%
Contains more CholineCholine +190.2%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more Vitamin KVitamin K +1300%

All nutrients comparison - raw data values

Nutrient Rainbow trout Mustard DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Sodium 51mg 1104mg 46%
Protein 19.94g 3.74g 32%
Vitamin B3 5.567mg 0.565mg 31%
Vitamin B5 1.667mg 0.254mg 28%
Vitamin B6 0.34mg 0.07mg 21%
Cholesterol 59mg 0mg 20%
Manganese 0.011mg 0.422mg 18%
Selenium 23.6µg 33.5µg 18%
Phosphorus 226mg 108mg 17%
Fiber 0g 4g 16%
Iron 0.31mg 1.61mg 16%
Vitamin E 2.34mg 0.36mg 13%
Vitamin A 84µg 5µg 9%
Choline 65mg 22.4mg 8%
Potassium 377mg 152mg 7%
Magnesium 25mg 48mg 5%
Saturated fat 1.383g 0.214g 5%
Vitamin B1 0.12mg 0.177mg 5%
Polyunsaturated fat 1.507g 0.774g 5%
Calories 141kcal 60kcal 4%
Calcium 25mg 63mg 4%
Fats 6.18g 3.34g 4%
Copper 0.046mg 0.074mg 3%
Vitamin C 2.9mg 0.3mg 3%
Zinc 0.45mg 0.64mg 2%
Vitamin B2 0.09mg 0.07mg 2%
Carbs 0g 5.83g 2%
Vitamin K 0.1µg 1.4µg 1%
Folate 11µg 7µg 1%
Monounsaturated fat 1.979g 2.182g 1%
Net carbs 0g 1.83g N/A
Sugar 0g 0.92g N/A
Starch 0.64g 0%
Trans fat 0.047g 0.009g N/A
Tryptophan 0.234mg 0.009mg 0%
Threonine 0.915mg 0.167mg 0%
Isoleucine 0.962mg 0.146mg 0%
Leucine 1.696mg 0.292mg 0%
Lysine 1.916mg 0.264mg 0%
Methionine 0.618mg 0.076mg 0%
Phenylalanine 0.815mg 0.161mg 0%
Valine 1.075mg 0.189mg 0%
Histidine 0.614mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.373g N/A
Omega-3 - DPA 0.091g 0g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0.018g 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 0.01g N/A
Omega-6 - Linoleic acid 0.466g 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +433.2%
Contains more FatsFats +85%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.4%
Contains more OtherOther +4112.5%

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Poly. FatPolyunsaturated fat +94.7%
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +10.3%

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.