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Rainbow trout vs. Pork — In-Depth Nutrition Comparison

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Important differences between rainbow trout and pork

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B5, and vitamin E; however, pork is richer in vitamin B1, selenium, vitamin B2, zinc, and vitamin B6.
  • Rainbow trout's daily need coverage for vitamin B12 is 150% more.
  • Rainbow trout contains 12 times more vitamin D than pork. Rainbow trout contains 635IU of vitamin D, while pork contains 53IU.
  • Rainbow trout contains less saturated fat.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Rainbow trout vs Pork 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%
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more CalciumCalcium +31.6%
Contains less SodiumSodium -17.7%
Contains more ManganeseManganese +22.2%
Contains more MagnesiumMagnesium +12%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +180.6%
Contains more CopperCopper +58.7%
Contains more ZincZinc +431.1%
Contains more SeleniumSelenium +91.9%
~equal in Phosphorus ~246mg

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%
Pork
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin CVitamin C +383.3%
Contains more Vitamin AVitamin A +4100%
Contains more Vitamin EVitamin E +706.9%
Contains more Vitamin DVitamin D +1123.1%
Contains more Vitamin B5Vitamin B5 +138.8%
Contains more Vitamin B12Vitamin B12 +514.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%
Contains more Vitamin B1Vitamin B1 +630.8%
Contains more Vitamin B2Vitamin B2 +256.7%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more CholineCholine +44.5%
~equal in Vitamin B3 ~5.037mg

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
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more WaterWater +27.5%
Contains more ProteinProtein +37%
Contains more FatsFats +125.2%
Contains more OtherOther +1012.5%
~equal in Carbs ~0g

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
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -73.6%
Contains more Poly. FatPolyunsaturated fat +25.6%
Contains more Mono. FatMonounsaturated fat +212.8%

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 Pork
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Pork DV% diff.
Vitamin B12 4.3µg 0.7µg 150%
Vitamin D 635IU 53IU 73%
Vitamin D 15.9µg 1.3µg 73%
Vitamin B1 0.12mg 0.877mg 63%
Selenium 23.6µg 45.3µg 39%
Vitamin B5 1.667mg 0.698mg 19%
Zinc 0.45mg 2.39mg 18%
Vitamin B2 0.09mg 0.321mg 18%
Saturated fat 1.383g 5.23g 17%
Protein 19.94g 27.32g 15%
Vitamin E 2.34mg 0.29mg 14%
Fats 6.18g 13.92g 12%
Monounsaturated fat 1.979g 6.19g 11%
Vitamin B6 0.34mg 0.464mg 10%
Vitamin A 84µg 2µg 9%
Cholesterol 59mg 80mg 7%
Iron 0.31mg 0.87mg 7%
Calories 141kcal 242kcal 5%
Choline 65mg 93.9mg 5%
Vitamin C 2.9mg 0.6mg 3%
Copper 0.046mg 0.073mg 3%
Vitamin B3 5.567mg 5.037mg 3%
Phosphorus 226mg 246mg 3%
Folate 11µg 5µg 2%
Polyunsaturated fat 1.507g 1.2g 2%
Calcium 25mg 19mg 1%
Potassium 377mg 423mg 1%
Magnesium 25mg 28mg 1%
Sodium 51mg 62mg 0%
Manganese 0.011mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.338mg 0%
Threonine 0.915mg 1.234mg 0%
Isoleucine 0.962mg 1.26mg 0%
Leucine 1.696mg 2.177mg 0%
Lysine 1.916mg 2.446mg 0%
Methionine 0.618mg 0.712mg 0%
Phenylalanine 0.815mg 1.086mg 0%
Valine 1.075mg 1.473mg 0%
Histidine 0.614mg 1.067mg 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 Pork
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
54%
Pork
Minerals Daily Need Coverage Score
33%
Rainbow trout
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 3.847g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
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)

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.