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  6. Rainbow trout vs. Oatmeal

Rainbow trout vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and oatmeal

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B5, phosphorus, vitamin B3, and vitamin E, while oatmeal has more iron and manganese.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than oatmeal.
  • The amount of cholesterol in oatmeal is lower.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout is 0, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Rainbow trout vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +518%
Contains more PhosphorusPhosphorus +193.5%
Contains more SeleniumSelenium +372%
Contains more CalciumCalcium +220%
Contains more IronIron +1822.6%
Contains more CopperCopper +43.5%
Contains more ZincZinc +37.8%
Contains more ManganeseManganese +4972.7%
~equal in Magnesium ~26mg
~equal in Sodium ~49mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3242.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +84%
Contains more Vitamin B5Vitamin B5 +425.9%
Contains more Vitamin B6Vitamin B6 +17.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1283%
Contains more Vitamin AVitamin A +54.8%
Contains more Vitamin B1Vitamin B1 +116.7%
Contains more Vitamin B2Vitamin B2 +138.9%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +300%

All nutrients comparison - raw data values

Nutrient Rainbow trout Oatmeal DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Iron 0.31mg 5.96mg 71%
Protein 19.94g 2.37g 35%
Selenium 23.6µg 5µg 34%
Vitamin B5 1.667mg 0.317mg 27%
Manganese 0.011mg 0.558mg 24%
Phosphorus 226mg 77mg 21%
Cholesterol 59mg 0mg 20%
Vitamin B3 5.567mg 3.025mg 16%
Vitamin E 2.34mg 0.07mg 15%
Vitamin B1 0.12mg 0.26mg 12%
Choline 65mg 4.7mg 11%
Vitamin B2 0.09mg 0.215mg 10%
Potassium 377mg 61mg 9%
Folate 11µg 44µg 8%
Fiber 0g 1.7g 7%
Polyunsaturated fat 1.507g 0.426g 7%
Fats 6.18g 1.36g 7%
Calcium 25mg 80mg 6%
Vitamin A 84µg 130µg 5%
Saturated fat 1.383g 0.226g 5%
Vitamin B6 0.34mg 0.29mg 4%
Monounsaturated fat 1.979g 0.391g 4%
Calories 141kcal 68kcal 4%
Carbs 0g 11.67g 4%
Starch 10.37g 4%
Vitamin C 2.9mg 0mg 3%
Zinc 0.45mg 0.62mg 2%
Copper 0.046mg 0.066mg 2%
Net carbs 0g 9.97g N/A
Magnesium 25mg 26mg 0%
Sugar 0g 0.46g N/A
Sodium 51mg 49mg 0%
Vitamin K 0.1µg 0.4µg 0%
Trans fat 0.047g 0.003g N/A
Tryptophan 0.234mg 0.04mg 0%
Threonine 0.915mg 0.083mg 0%
Isoleucine 0.962mg 0.105mg 0%
Leucine 1.696mg 0.2mg 0%
Lysine 1.916mg 0.135mg 0%
Methionine 0.618mg 0.04mg 0%
Phenylalanine 0.815mg 0.13mg 0%
Valine 1.075mg 0.151mg 0%
Histidine 0.614mg 0.057mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0g 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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +741.4%
Contains more FatsFats +354.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.9%
Contains more OtherOther +612.5%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +406.1%
Contains more Poly. FatPolyunsaturated fat +253.8%
Contains less Sat. FatSaturated fat -83.7%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.