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Rainbow trout vs Pacific saury - In-Depth Nutrition Comparison

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Important differences between Rainbow trout and Pacific saury

  • Rainbow trout has more Vitamin B12, Vitamin D, Vitamin B3, Selenium, Vitamin B5, Vitamin B6, Vitamin E , and Vitamin A RAE, however Pacific saury is richer in Manganese.
  • Rainbow trout's daily need coverage for Vitamin B12 is 96% more.
  • Rainbow trout contains 12 times more Vitamin E than Pacific saury. Rainbow trout contains 2.34mg of Vitamin E , while Pacific saury contains 0.2mg.
  • Pacific saury contains less Cholesterol.

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

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +45.6%
Contains more Calcium +128%
Contains more Iron +77.4%
Contains more Magnesium +24%
Contains less Sodium -23.5%
Contains more Zinc +48.9%
Contains more Copper +10.9%
Equal in Phosphorus - 220
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Potassium +45.6%
Contains more Calcium +128%
Contains more Iron +77.4%
Contains more Magnesium +24%
Contains less Sodium -23.5%
Contains more Zinc +48.9%
Contains more Copper +10.9%
Equal in Phosphorus - 220

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +300%
Contains more Vitamin E +1070%
Contains more Vitamin D +536%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +142%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +190.6%
Contains more Vitamin B12 +115%
Contains more Vitamin C +31%
Contains more Folate +36.4%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +300%
Contains more Vitamin E +1070%
Contains more Vitamin D +536%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +142%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +190.6%
Contains more Vitamin B12 +115%
Contains more Vitamin C +31%
Contains more Folate +36.4%
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Pacific saury
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Pacific saury Opinion
Net carbs 0g 0g
Protein 19.94g 19.26g Rainbow trout
Fats 6.18g 0.69g Rainbow trout
Carbs 0g 0g
Calories 141kcal 88kcal Rainbow trout
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 25mg 57mg Pacific saury
Iron 0.31mg 0.55mg Pacific saury
Magnesium 25mg 31mg Pacific saury
Phosphorus 226mg 220mg Rainbow trout
Potassium 377mg 259mg Rainbow trout
Sodium 51mg 39mg Pacific saury
Zinc 0.45mg 0.67mg Pacific saury
Copper 0.046mg 0.051mg Pacific saury
Vitamin A 280IU 70IU Rainbow trout
Vitamin E 2.34mg 0.2mg Rainbow trout
Vitamin D 635IU 99IU Rainbow trout
Vitamin D 15.9µg 2.5µg Rainbow trout
Vitamin C 2.9mg 3.8mg Pacific saury
Vitamin B1 0.12mg 0.058mg Rainbow trout
Vitamin B2 0.09mg 0.063mg Rainbow trout
Vitamin B3 5.567mg 2.3mg Rainbow trout
Vitamin B5 1.667mg 0.75mg Rainbow trout
Vitamin B6 0.34mg 0.117mg Rainbow trout
Folate 11µg 15µg Pacific saury
Vitamin B12 4.3µg 2µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.216mg Rainbow trout
Threonine 0.915mg 0.844mg Rainbow trout
Isoleucine 0.962mg 0.887mg Rainbow trout
Leucine 1.696mg 1.565mg Rainbow trout
Lysine 1.916mg 1.768mg Rainbow trout
Methionine 0.618mg 0.57mg Rainbow trout
Phenylalanine 0.815mg 0.752mg Rainbow trout
Valine 1.075mg 0.992mg Rainbow trout
Histidine 0.614mg 0.567mg Rainbow trout
Cholesterol 59mg 39mg Pacific saury
Trans Fat 0.047g g Pacific saury
Saturated Fat 1.383g 0.118g Pacific saury
Monounsaturated Fat 1.979g 0.157g Rainbow trout
Polyunsaturated fat 1.507g 0.202g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Pacific saury
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
119
Rainbow trout
42
Pacific saury
Mineral Summary Score
25
Rainbow trout
27
Pacific saury

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Rainbow trout
116%
Pacific saury
Carbohydrates
0%
Rainbow trout
0%
Pacific saury
Fats
29%
Rainbow trout
3%
Pacific saury

Comparison summary

Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.265g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/173680/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.