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  6. Rainbow trout vs. Onion

Rainbow trout vs. Onion — In-Depth Nutrition Comparison

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Important differences between rainbow trout and onions

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin B6, vitamin E, and choline than onions.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • Onions contain less cholesterol.
  • Onions have a higher glycemic index. The glycemic index of onions is 15, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Onions, raw.

Infographic

Rainbow trout vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +150%
Contains more PotassiumPotassium +158.2%
Contains more IronIron +47.6%
Contains more CopperCopper +17.9%
Contains more ZincZinc +164.7%
Contains more PhosphorusPhosphorus +679.3%
Contains more SeleniumSelenium +4620%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +1072.7%
~equal in Calcium ~23mg

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%
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +4699.1%
Contains more Vitamin B5Vitamin B5 +1255.3%
Contains more Vitamin B6Vitamin B6 +183.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +965.6%
Contains more Vitamin CVitamin C +155.2%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +72.7%

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
Onion
Onion
3
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1712.7%
Contains more FatsFats +6080%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.7%
Contains more OtherOther +337.5%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +15123.1%
Contains more Poly. FatPolyunsaturated fat +8764.7%
Contains less Sat. FatSaturated fat -97%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Onion
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Onion DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.5µg 42%
Protein 19.94g 1.1g 38%
Vitamin B3 5.567mg 0.116mg 34%
Vitamin B5 1.667mg 0.123mg 31%
Phosphorus 226mg 29mg 28%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.34mg 0.12mg 17%
Vitamin E 2.34mg 0.02mg 15%
Choline 65mg 6.1mg 11%
Polyunsaturated fat 1.507g 0.017g 10%
Fats 6.18g 0.1g 9%
Vitamin A 84µg 0µg 9%
Fiber 0g 1.7g 7%
Potassium 377mg 146mg 7%
Saturated fat 1.383g 0.042g 6%
Vitamin B1 0.12mg 0.046mg 6%
Monounsaturated fat 1.979g 0.013g 5%
Vitamin B2 0.09mg 0.027mg 5%
Calories 141kcal 40kcal 5%
Manganese 0.011mg 0.129mg 5%
Vitamin C 2.9mg 7.4mg 5%
Magnesium 25mg 10mg 4%
Zinc 0.45mg 0.17mg 3%
Carbs 0g 9.34g 3%
Fructose 1.29g 2%
Folate 11µg 19µg 2%
Sodium 51mg 4mg 2%
Copper 0.046mg 0.039mg 1%
Iron 0.31mg 0.21mg 1%
Net carbs 0g 7.64g N/A
Calcium 25mg 23mg 0%
Sugar 0g 4.24g N/A
Vitamin K 0.1µg 0.4µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.014mg 0%
Threonine 0.915mg 0.021mg 0%
Isoleucine 0.962mg 0.014mg 0%
Leucine 1.696mg 0.025mg 0%
Lysine 1.916mg 0.039mg 0%
Methionine 0.618mg 0.002mg 0%
Phenylalanine 0.815mg 0.025mg 0%
Valine 1.075mg 0.021mg 0%
Histidine 0.614mg 0.014mg 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 0g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
95%
Rainbow trout
8%
Onion
Minerals Daily Need Coverage Score
33%
Rainbow trout
8%
Onion

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 1.341g)
Which food is cheaper?
Onion
Onion is cheaper (difference - $6.8)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.