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  6. Rainbow trout vs. Pomegranate

Rainbow trout vs. Pomegranate — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and pomegranate?

  • Rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B5, and vitamin B6, yet pomegranate is richer in fiber and vitamin K.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Pomegranate contains less cholesterol.

We used Fish, trout, rainbow, farmed, raw and Pomegranates, raw types in this comparison.

Infographic

Rainbow trout vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +59.7%
Contains more ZincZinc +28.6%
Contains more PhosphorusPhosphorus +527.8%
Contains more SeleniumSelenium +4620%
Contains more CopperCopper +243.5%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +981.8%
~equal in Iron ~0.3mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +290%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +79.1%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B3Vitamin B3 +1800%
Contains more Vitamin B5Vitamin B5 +342.2%
Contains more Vitamin B6Vitamin B6 +353.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.3%
Contains more Vitamin CVitamin C +251.7%
Contains more Vitamin KVitamin K +16300%
Contains more FolateFolate +245.5%

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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1094%
Contains more FatsFats +428.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +562.5%
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +2028%
Contains more Poly. FatPolyunsaturated fat +1807.6%
Contains less Sat. FatSaturated fat -91.3%

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 Pomegranate
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 Pomegranate 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 1.67g 37%
Vitamin B3 5.567mg 0.293mg 33%
Phosphorus 226mg 36mg 27%
Vitamin B5 1.667mg 0.377mg 26%
Vitamin B6 0.34mg 0.075mg 20%
Cholesterol 59mg 0mg 20%
Fiber 0g 4g 16%
Vitamin K 0.1µg 16.4µg 14%
Copper 0.046mg 0.158mg 12%
Vitamin E 2.34mg 0.6mg 12%
Polyunsaturated fat 1.507g 0.079g 10%
Choline 65mg 7.6mg 10%
Vitamin A 84µg 0µg 9%
Fats 6.18g 1.17g 8%
Vitamin C 2.9mg 10.2mg 8%
Folate 11µg 38µg 7%
Saturated fat 1.383g 0.12g 6%
Carbs 0g 18.7g 6%
Manganese 0.011mg 0.119mg 5%
Monounsaturated fat 1.979g 0.093g 5%
Potassium 377mg 236mg 4%
Vitamin B1 0.12mg 0.067mg 4%
Calories 141kcal 83kcal 3%
Vitamin B2 0.09mg 0.053mg 3%
Magnesium 25mg 12mg 3%
Sodium 51mg 3mg 2%
Calcium 25mg 10mg 2%
Zinc 0.45mg 0.35mg 1%
Net carbs 0g 14.7g N/A
Iron 0.31mg 0.3mg 0%
Sugar 0g 13.67g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 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 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 Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
33%
Rainbow trout
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 13.67g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 0)
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?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 48mg)
Which food is lower in Saturated fat?
Pomegranate
Pomegranate is lower in Saturated fat (difference - 1.263g)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $6)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.