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  6. Rainbow trout vs. Olive

Rainbow trout vs. Olive — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and olive

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, and vitamin B6, while olive has more iron and copper.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than olive.
  • The amount of sodium in rainbow trout is lower.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Olives, ripe, canned (small-extra large).

Infographic

Rainbow trout vs Olive 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%
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +4612.5%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +7433.3%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +2522.2%
Contains more CalciumCalcium +252%
Contains more IronIron +964.5%
Contains more CopperCopper +445.7%
Contains more ManganeseManganese +81.8%

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%
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +222.2%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +41.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +14945.9%
Contains more Vitamin B5Vitamin B5 +11013.3%
Contains more Vitamin B6Vitamin B6 +3677.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +531.1%
Contains more Vitamin KVitamin K +1300%

All nutrients comparison - raw data values

Nutrient Rainbow trout Olive DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.9µg 41%
Protein 19.94g 0.84g 38%
Iron 0.31mg 3.3mg 37%
Vitamin B3 5.567mg 0.037mg 35%
Vitamin B5 1.667mg 0.015mg 33%
Phosphorus 226mg 3mg 32%
Sodium 51mg 735mg 30%
Vitamin B6 0.34mg 0.009mg 25%
Copper 0.046mg 0.251mg 23%
Cholesterol 59mg 0mg 20%
Monounsaturated fat 1.979g 7.888g 15%
Fiber 0g 3.2g 13%
Potassium 377mg 8mg 11%
Vitamin B1 0.12mg 0.003mg 10%
Choline 65mg 10.3mg 10%
Vitamin A 84µg 20µg 7%
Vitamin B2 0.09mg 0mg 7%
Fats 6.18g 10.68g 7%
Calcium 25mg 88mg 6%
Vitamin E 2.34mg 1.65mg 5%
Magnesium 25mg 4mg 5%
Polyunsaturated fat 1.507g 0.911g 4%
Folate 11µg 0µg 3%
Carbs 0g 6.26g 2%
Vitamin C 2.9mg 0.9mg 2%
Zinc 0.45mg 0.22mg 2%
Calories 141kcal 115kcal 1%
Vitamin K 0.1µg 1.4µg 1%
Net carbs 0g 3.06g N/A
Manganese 0.011mg 0.02mg 0%
Trans fat 0.047g 0g N/A
Saturated fat 1.383g 1.415g 0%
Tryptophan 0.234mg 0%
Threonine 0.915mg 0.026mg 0%
Isoleucine 0.962mg 0.031mg 0%
Leucine 1.696mg 0.05mg 0%
Lysine 1.916mg 0.032mg 0%
Methionine 0.618mg 0.012mg 0%
Phenylalanine 0.815mg 0.029mg 0%
Valine 1.075mg 0.038mg 0%
Histidine 0.614mg 0.023mg 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
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2273.8%
Contains more FatsFats +72.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2687.5%
~equal in Water ~79.99g

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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +65.4%
Contains more Mono. FatMonounsaturated fat +298.6%
~equal in Saturated fat ~1.415g

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.