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Rainbow trout vs. Pizza — In-Depth Nutrition Comparison

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How are rainbow trout and pizza different?

  • Rainbow trout is higher in vitamin B12, vitamin D, and vitamin B6; however, pizza is richer in iron, vitamin B1, folate, calcium, and manganese.
  • Daily need coverage for vitamin B12 for rainbow trout is 162% higher.
  • Rainbow trout has less saturated fat.
  • Rainbow trout has a lower glycemic index (0) than pizza (60).

Fish, trout, rainbow, farmed, raw and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust are the varieties used in this article.

Infographic

Rainbow trout vs Pizza 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%
Pizza
Pizza
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more PotassiumPotassium +119.2%
Contains less SodiumSodium -91.5%
Contains more SeleniumSelenium +18.6%
Contains more CalciumCalcium +652%
Contains more IronIron +700%
Contains more CopperCopper +128.3%
Contains more ZincZinc +197.8%
Contains more ManganeseManganese +3172.7%
~equal in Magnesium ~24mg
~equal in Phosphorus ~216mg

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%
Pizza
Pizza
4
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin CVitamin C +107.1%
Contains more Vitamin AVitamin A +21.7%
Contains more Vitamin EVitamin E +181.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +45.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +325%
Contains more Vitamin B12Vitamin B12 +923.8%
Contains more CholineCholine +296.3%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin KVitamin K +6600%
Contains more FolateFolate +745.5%

All nutrients comparison - raw data values

Nutrient Rainbow trout Pizza DV% diff.
Vitamin B12 4.3µg 0.42µg 162%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin B5 1.667mg 33%
Iron 0.31mg 2.48mg 27%
Sodium 51mg 598mg 24%
Vitamin B1 0.12mg 0.39mg 23%
Folate 11µg 93µg 21%
Vitamin B6 0.34mg 0.08mg 20%
Protein 19.94g 11.39g 17%
Calcium 25mg 188mg 16%
Manganese 0.011mg 0.36mg 15%
Cholesterol 59mg 17mg 14%
Saturated fat 1.383g 4.465g 14%
Starch 26.95g 11%
Carbs 0g 33.33g 11%
Vitamin B3 5.567mg 3.825mg 11%
Vitamin E 2.34mg 0.83mg 10%
Fiber 0g 2.3g 9%
Choline 65mg 16.4mg 9%
Vitamin B2 0.09mg 0.195mg 8%
Zinc 0.45mg 1.34mg 8%
Copper 0.046mg 0.105mg 7%
Selenium 23.6µg 19.9µg 7%
Vitamin K 0.1µg 6.7µg 6%
Calories 141kcal 266kcal 6%
Potassium 377mg 172mg 6%
Fats 6.18g 9.69g 5%
Vitamin A 84µg 69µg 2%
Vitamin C 2.9mg 1.4mg 2%
Monounsaturated fat 1.979g 2.608g 2%
Fructose 1g 1%
Polyunsaturated fat 1.507g 1.681g 1%
Phosphorus 226mg 216mg 1%
Net carbs 0g 31.03g N/A
Magnesium 25mg 24mg 0%
Sugar 0g 3.58g N/A
Trans fat 0.047g 0.241g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0.41mg 0%
Isoleucine 0.962mg 0.564mg 0%
Leucine 1.696mg 1.139mg 0%
Lysine 1.916mg 0.77mg 0%
Methionine 0.618mg 0.264mg 0%
Phenylalanine 0.815mg 0.664mg 0%
Valine 1.075mg 0.72mg 0%
Histidine 0.614mg 0.355mg 0%
Omega-3 - EPA 0.217g 0.004g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.175g N/A
Omega-3 - DPA 0.091g 0.004g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0.009g N/A
Omega-6 - Eicosadienoic acid 0.04g 0.003g N/A
Omega-6 - Linoleic acid 0.466g 1.367g 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
Pizza
Pizza
3
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more ProteinProtein +75.1%
Contains more WaterWater +71%
Contains more FatsFats +56.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2925%

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
Pizza
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -69%
Contains more Mono. FatMonounsaturated fat +31.8%
Contains more Poly. FatPolyunsaturated fat +11.5%

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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.