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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +31.6%
Contains less Sodium -17.7%
Contains more Iron +180.6%
Contains more Magnesium +12%
Contains more Potassium +12.2%
Contains more Zinc +431.1%
Contains more Copper +58.7%
Equal in Phosphorus - 246
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 33% 20% 106% 38% 9% 66% 25%
Contains more Calcium +31.6%
Contains less Sodium -17.7%
Contains more Iron +180.6%
Contains more Magnesium +12%
Contains more Potassium +12.2%
Contains more Zinc +431.1%
Contains more Copper +58.7%
Equal in Phosphorus - 246

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
:
3
Pork
Contains more Vitamin A +3900%
Contains more Vitamin E +706.9%
Contains more Vitamin D +1123.1%
Contains more Vitamin C +383.3%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +138.8%
Contains more Folate +120%
Contains more Vitamin B12 +514.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +630.8%
Contains more Vitamin B2 +256.7%
Contains more Vitamin B6 +36.5%
Equal in Vitamin B3 - 5.037
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 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +3900%
Contains more Vitamin E +706.9%
Contains more Vitamin D +1123.1%
Contains more Vitamin C +383.3%
Contains more Vitamin B3 +10.5%
Contains more Vitamin B5 +138.8%
Contains more Folate +120%
Contains more Vitamin B12 +514.3%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +630.8%
Contains more Vitamin B2 +256.7%
Contains more Vitamin B6 +36.5%
Equal in Vitamin B3 - 5.037

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 Pork
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 0g 0g
Protein 19.94g 27.32g Pork
Fats 6.18g 13.92g Pork
Carbs 0g 0g
Calories 141kcal 242kcal Pork
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 25mg 19mg Rainbow trout
Iron 0.31mg 0.87mg Pork
Magnesium 25mg 28mg Pork
Phosphorus 226mg 246mg Pork
Potassium 377mg 423mg Pork
Sodium 51mg 62mg Rainbow trout
Zinc 0.45mg 2.39mg Pork
Copper 0.046mg 0.073mg Pork
Vitamin A 280IU 7IU Rainbow trout
Vitamin E 2.34mg 0.29mg Rainbow trout
Vitamin D 635IU 53IU Rainbow trout
Vitamin D 15.9µg 1.3µg Rainbow trout
Vitamin C 2.9mg 0.6mg Rainbow trout
Vitamin B1 0.12mg 0.877mg Pork
Vitamin B2 0.09mg 0.321mg Pork
Vitamin B3 5.567mg 5.037mg Rainbow trout
Vitamin B5 1.667mg 0.698mg Rainbow trout
Vitamin B6 0.34mg 0.464mg Pork
Folate 11µg 5µg Rainbow trout
Vitamin B12 4.3µg 0.7µg Rainbow trout
Vitamin K 0.1µg 0µg Rainbow trout
Tryptophan 0.234mg 0.338mg Pork
Threonine 0.915mg 1.234mg Pork
Isoleucine 0.962mg 1.26mg Pork
Leucine 1.696mg 2.177mg Pork
Lysine 1.916mg 2.446mg Pork
Methionine 0.618mg 0.712mg Pork
Phenylalanine 0.815mg 1.086mg Pork
Valine 1.075mg 1.473mg Pork
Histidine 0.614mg 1.067mg Pork
Cholesterol 59mg 80mg Rainbow trout
Trans Fat 0.047g g Pork
Saturated Fat 1.383g 5.23g Rainbow trout
Monounsaturated Fat 1.979g 6.19g Pork
Polyunsaturated fat 1.507g 1.2g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Pork
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
56
Pork
Mineral Summary Score
25
Rainbow trout
37
Pork

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
164%
Pork
Carbohydrates
0%
Rainbow trout
0%
Pork
Fats
29%
Rainbow trout
64%
Pork

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 11mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 21mg)
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

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. 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.