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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.
Contains more Calcium +31.6%
Contains less Sodium -17.7%
Contains more Manganese +22.2%
Contains more Iron +180.6%
Contains more Magnesium +12%
Contains more Potassium +12.2%
Contains more Zinc +431.1%
Contains more Copper +58.7%
Contains more Selenium +91.9%
Equal in Phosphorus - 246
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +31.6%
Contains less Sodium -17.7%
Contains more Manganese +22.2%
Contains more Iron +180.6%
Contains more Magnesium +12%
Contains more Potassium +12.2%
Contains more Zinc +431.1%
Contains more Copper +58.7%
Contains more Selenium +91.9%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +27.5%
Contains more Protein +37%
Contains more Fats +125.2%
Contains more Other +1012.5%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Water +27.5%
Contains more Protein +37%
Contains more Fats +125.2%
Contains more Other +1012.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.6%
Contains more Polyunsaturated fat +25.6%
Contains more Monounsaturated Fat +212.8%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -73.6%
Contains more Polyunsaturated fat +25.6%
Contains more Monounsaturated 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 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
Protein 19.94g 27.32g Pork
Fats 6.18g 13.92g Pork
Calories 141kcal 242kcal Pork
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
Manganese 0.011mg 0.009mg Rainbow trout
Selenium 23.6µg 45.3µg Pork
Vitamin A 280IU 7IU Rainbow trout
Vitamin A RAE 84µg 2µg 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 Pork
Saturated Fat 1.383g 5.23g Rainbow trout
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Monounsaturated Fat 1.979g 6.19g Pork
Polyunsaturated fat 1.507g 1.2g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 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

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
119%
Rainbow trout
56%
Pork
Minerals Daily Need Coverage Score
33%
Rainbow trout
55%
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

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.