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  6. Rainbow trout vs. Bran

Rainbow trout vs. Bran — In-Depth Nutrition Comparison

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The main differences between rainbow trout and bran

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B3, vitamin B5, selenium, vitamin B6, and phosphorus; however, bran has more manganese and fiber.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Bran is lower in cholesterol.
  • Bran has a higher glycemic index than rainbow trout.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Oat bran, cooked.

Infographic

Rainbow trout vs Bran 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%
Bran
Bran
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +309.8%
Contains more PhosphorusPhosphorus +89.9%
Contains more SeleniumSelenium +206.5%
Contains more MagnesiumMagnesium +60%
Contains more IronIron +183.9%
Contains more CopperCopper +43.5%
Contains more ZincZinc +17.8%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +8663.6%

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%
Bran
Bran
1
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% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +164.7%
Contains more Vitamin B3Vitamin B3 +3766%
Contains more Vitamin B5Vitamin B5 +668.2%
Contains more Vitamin B6Vitamin B6 +1260%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +33.3%

All nutrients comparison - raw data values

Nutrient Rainbow trout Bran DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Manganese 0.011mg 0.964mg 41%
Vitamin B3 5.567mg 0.144mg 34%
Protein 19.94g 3.21g 33%
Selenium 23.6µg 7.7µg 29%
Vitamin B5 1.667mg 0.217mg 29%
Vitamin B6 0.34mg 0.025mg 24%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 16%
Phosphorus 226mg 119mg 15%
Choline 65mg 12%
Fiber 0g 2.6g 10%
Vitamin A 84µg 0µg 9%
Polyunsaturated fat 1.507g 0.339g 8%
Fats 6.18g 0.86g 8%
Potassium 377mg 92mg 8%
Iron 0.31mg 0.88mg 7%
Saturated fat 1.383g 0.163g 6%
Calories 141kcal 40kcal 5%
Magnesium 25mg 40mg 4%
Vitamin B2 0.09mg 0.034mg 4%
Carbs 0g 11.44g 4%
Monounsaturated fat 1.979g 0.291g 4%
Vitamin B1 0.12mg 0.16mg 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 1mg 2%
Copper 0.046mg 0.066mg 2%
Calcium 25mg 10mg 2%
Zinc 0.45mg 0.53mg 1%
Folate 11µg 6µg 1%
Net carbs 0g 8.84g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.057mg 0%
Threonine 0.915mg 0.086mg 0%
Isoleucine 0.962mg 0.114mg 0%
Leucine 1.696mg 0.235mg 0%
Lysine 1.916mg 0.13mg 0%
Methionine 0.618mg 0.057mg 0%
Phenylalanine 0.815mg 0.155mg 0%
Valine 1.075mg 0.165mg 0%
Histidine 0.614mg 0.07mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 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 N/A
Omega-6 - Linoleic acid 0.466g 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
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +521.2%
Contains more FatsFats +618.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.8%
Contains more OtherOther +512.5%

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
Bran
Bran
1
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains more Mono. FatMonounsaturated fat +580.1%
Contains more Poly. FatPolyunsaturated fat +344.5%
Contains less Sat. FatSaturated fat -88.2%

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.