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Rainbow trout vs. Pacific saury — In-Depth Nutrition Comparison

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The main differences between rainbow trout and pacific saury

  • Rainbow trout has more vitamin B12, vitamin B3, vitamin B5, vitamin B6, and selenium; however, pacific saury has more manganese, copper, iron, and vitamin B1.
  • Daily need coverage for vitamin B12 for rainbow trout is 83% higher.
  • Pacific saury has 2 times less vitamin B6 than rainbow trout. Rainbow trout has 0.34mg of vitamin B6, while pacific saury has 0.138mg.
  • Rainbow trout is lower in cholesterol.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Fish, pike, walleye, cooked, dry heat.

Infographic

Rainbow trout vs Pacific saury 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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains less SodiumSodium -21.5%
Contains more SeleniumSelenium +45.7%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +464%
Contains more PotassiumPotassium +32.4%
Contains more IronIron +438.7%
Contains more CopperCopper +395.7%
Contains more ZincZinc +75.6%
Contains more PhosphorusPhosphorus +19%
Contains more ManganeseManganese +9227.3%

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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +98.8%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B6Vitamin B6 +146.4%
Contains more Vitamin B12Vitamin B12 +86.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more FolateFolate +54.5%

All nutrients comparison - raw data values

Nutrient Rainbow trout Pacific saury DV% diff.
Vitamin B12 4.3µg 2.31µg 83%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Manganese 0.011mg 1.026mg 44%
Copper 0.046mg 0.228mg 20%
Cholesterol 59mg 110mg 17%
Iron 0.31mg 1.67mg 17%
Vitamin B3 5.567mg 2.801mg 17%
Vitamin B1 0.12mg 0.312mg 16%
Vitamin B5 1.667mg 0.865mg 16%
Vitamin B6 0.34mg 0.138mg 16%
Vitamin E 2.34mg 16%
Selenium 23.6µg 16.2µg 13%
Calcium 25mg 141mg 12%
Choline 65mg 12%
Protein 19.94g 24.54g 9%
Vitamin B2 0.09mg 0.195mg 8%
Vitamin A 84µg 24µg 7%
Fats 6.18g 1.56g 7%
Phosphorus 226mg 269mg 6%
Polyunsaturated fat 1.507g 0.573g 6%
Saturated fat 1.383g 0.319g 5%
Monounsaturated fat 1.979g 0.377g 4%
Potassium 377mg 499mg 4%
Zinc 0.45mg 0.79mg 3%
Magnesium 25mg 38mg 3%
Vitamin C 2.9mg 0mg 3%
Folate 11µg 17µg 2%
Sodium 51mg 65mg 1%
Calories 141kcal 119kcal 1%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.275mg 0%
Threonine 0.915mg 1.076mg 0%
Isoleucine 0.962mg 1.131mg 0%
Leucine 1.696mg 1.994mg 0%
Lysine 1.916mg 2.254mg 0%
Methionine 0.618mg 0.726mg 0%
Phenylalanine 0.815mg 0.958mg 0%
Valine 1.075mg 1.264mg 0%
Histidine 0.614mg 0.722mg 0%
Omega-3 - EPA 0.217g 0.11g N/A
Omega-3 - DHA 0.516g 0.288g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.049g 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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more FatsFats +296.2%
Contains more ProteinProtein +23.1%
Contains more OtherOther +437.5%
~equal in Carbs ~0g
~equal in Water ~73.47g

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
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains more Mono. FatMonounsaturated fat +424.9%
Contains more Poly. FatPolyunsaturated fat +163%
Contains less Sat. FatSaturated fat -76.9%

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.