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  6. Rainbow trout vs. Pacific saury raw

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

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Important differences between rainbow trout and pacific saury raw

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B3, selenium, vitamin B5, vitamin B6, and vitamin E; however, pacific saury raw is richer in manganese.
  • Rainbow trout's daily need coverage for vitamin B12 is 96% more.
  • Rainbow trout contains 12 times more saturated fat than pacific saury raw. Rainbow trout contains 1.383g of saturated fat, while pacific saury raw contains 0.118g.

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

Infographic

Rainbow trout vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more PotassiumPotassium +45.6%
Contains more SeleniumSelenium +87.3%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +128%
Contains more IronIron +77.4%
Contains more CopperCopper +10.9%
Contains more ZincZinc +48.9%
Contains less SodiumSodium -23.5%
Contains more ManganeseManganese +2081.8%
~equal in Phosphorus ~220mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin EVitamin E +1070%
Contains more Vitamin DVitamin D +536%
Contains more Vitamin B1Vitamin B1 +106.9%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +142%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B6Vitamin B6 +190.6%
Contains more Vitamin B12Vitamin B12 +115%
Contains more Vitamin CVitamin C +31%
Contains more FolateFolate +36.4%
~equal in Vitamin K ~0.1µg
~equal in Choline ~65mg

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +795.7%
Contains more OtherOther +1312.5%
~equal in Protein ~19.26g
~equal in Carbs ~0g
~equal in Water ~78.92g

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% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +1160.5%
Contains more Poly. FatPolyunsaturated fat +646%
Contains less Sat. FatSaturated fat -91.5%

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 Pacific saury raw
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium 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 raw DV% diff.
Vitamin B12 4.3µg 2µg 96%
Vitamin D 635IU 99IU 67%
Vitamin D 15.9µg 2.5µg 67%
Vitamin B3 5.567mg 2.3mg 20%
Selenium 23.6µg 12.6µg 20%
Vitamin B5 1.667mg 0.75mg 18%
Vitamin B6 0.34mg 0.117mg 17%
Vitamin E 2.34mg 0.2mg 14%
Manganese 0.011mg 0.24mg 10%
Polyunsaturated fat 1.507g 0.202g 9%
Fats 6.18g 0.69g 8%
Vitamin A 84µg 21µg 7%
Cholesterol 59mg 39mg 7%
Saturated fat 1.383g 0.118g 6%
Vitamin B1 0.12mg 0.058mg 5%
Monounsaturated fat 1.979g 0.157g 5%
Potassium 377mg 259mg 3%
Iron 0.31mg 0.55mg 3%
Calcium 25mg 57mg 3%
Calories 141kcal 88kcal 3%
Zinc 0.45mg 0.67mg 2%
Vitamin B2 0.09mg 0.063mg 2%
Sodium 51mg 39mg 1%
Phosphorus 226mg 220mg 1%
Copper 0.046mg 0.051mg 1%
Magnesium 25mg 31mg 1%
Protein 19.94g 19.26g 1%
Folate 11µg 15µg 1%
Vitamin C 2.9mg 3.8mg 1%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Choline 65mg 65mg 0%
Tryptophan 0.234mg 0.216mg 0%
Threonine 0.915mg 0.844mg 0%
Isoleucine 0.962mg 0.887mg 0%
Leucine 1.696mg 1.565mg 0%
Lysine 1.916mg 1.768mg 0%
Methionine 0.618mg 0.57mg 0%
Phenylalanine 0.815mg 0.752mg 0%
Valine 1.075mg 0.992mg 0%
Histidine 0.614mg 0.567mg 0%
Omega-3 - EPA 0.217g 0.033g N/A
Omega-3 - DHA 0.516g 0.074g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.014g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
33%
Rainbow trout
32%
Pacific saury raw

Comparison summary

Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 20mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 1.265g)
Which food is cheaper?
Pacific saury raw
Pacific saury raw 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

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 raw - 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.