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Rainbow trout vs. Liver — In-Depth Nutrition Comparison

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Differences between Rainbow trout and Liver

  • Liver is higher than Rainbow trout in Vitamin B12, Vitamin A RAE, Iron, Vitamin B2, Selenium, Copper, Vitamin B5, Zinc, and Folate.
  • Liver's daily need coverage for Vitamin B12 is 599% higher.
  • Rainbow trout has less Cholesterol.

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Rainbow trout vs Liver infographic
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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 +150%
Contains more Magnesium +78.6%
Contains more Potassium +151.3%
Contains more Iron +5680.6%
Contains more Zinc +1393.3%
Contains more Copper +1278.3%
Contains more Manganese +2627.3%
Contains more Selenium +186%
Equal in Phosphorus - 241
Equal in Sodium - 49
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 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +150%
Contains more Magnesium +78.6%
Contains more Potassium +151.3%
Contains more Iron +5680.6%
Contains more Zinc +1393.3%
Contains more Copper +1278.3%
Contains more Manganese +2627.3%
Contains more Selenium +186%
Equal in Phosphorus - 241
Equal in Sodium - 49

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.
:
9
Liver
Contains more Vitamin A +6327.5%
Contains more Vitamin C +713.8%
Contains more Vitamin B1 +115%
Contains more Vitamin B2 +2340%
Contains more Vitamin B3 +51.5%
Contains more Vitamin B5 +186.4%
Contains more Vitamin B6 +67.6%
Contains more Folate +1381.8%
Contains more Vitamin B12 +334.2%
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 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Contains more Vitamin A +6327.5%
Contains more Vitamin C +713.8%
Contains more Vitamin B1 +115%
Contains more Vitamin B2 +2340%
Contains more Vitamin B3 +51.5%
Contains more Vitamin B5 +186.4%
Contains more Vitamin B6 +67.6%
Contains more Folate +1381.8%
Contains more Vitamin B12 +334.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40.5%
Contains more Water +14.7%
Contains more Protein +30.5%
Contains more Carbs +∞%
Contains more Other +1775%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more Fats +40.5%
Contains more Water +14.7%
Contains more Protein +30.5%
Contains more Carbs +∞%
Contains more Other +1775%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +214.1%
Contains more Polyunsaturated fat +43.5%
Equal in Saturated Fat - 1.41
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +214.1%
Contains more Polyunsaturated fat +43.5%
Equal in Saturated Fat - 1.41

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 Liver
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Liver Opinion
Net carbs 0g 3.76g Liver
Protein 19.94g 26.02g Liver
Fats 6.18g 4.4g Rainbow trout
Carbs 0g 3.76g Liver
Calories 141kcal 165kcal Liver
Calcium 25mg 10mg Rainbow trout
Iron 0.31mg 17.92mg Liver
Magnesium 25mg 14mg Rainbow trout
Phosphorus 226mg 241mg Liver
Potassium 377mg 150mg Rainbow trout
Sodium 51mg 49mg Liver
Zinc 0.45mg 6.72mg Liver
Copper 0.046mg 0.634mg Liver
Manganese 0.011mg 0.3mg Liver
Selenium 23.6µg 67.5µg Liver
Vitamin A 280IU 17997IU Liver
Vitamin A RAE 84µg 5405µg Liver
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 23.6mg Liver
Vitamin B1 0.12mg 0.258mg Liver
Vitamin B2 0.09mg 2.196mg Liver
Vitamin B3 5.567mg 8.435mg Liver
Vitamin B5 1.667mg 4.774mg Liver
Vitamin B6 0.34mg 0.57mg Liver
Folate 11µg 163µg Liver
Vitamin B12 4.3µg 18.67µg Liver
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg 0.366mg Liver
Threonine 0.915mg 1.107mg Liver
Isoleucine 0.962mg 1.32mg Liver
Leucine 1.696mg 2.319mg Liver
Lysine 1.916mg 2.007mg Liver
Methionine 0.618mg 0.645mg Liver
Phenylalanine 0.815mg 1.274mg Liver
Valine 1.075mg 1.607mg Liver
Histidine 0.614mg 0.708mg Liver
Cholesterol 59mg 355mg Rainbow trout
Trans Fat 0.047g Liver
Saturated Fat 1.383g 1.41g Rainbow trout
Omega-3 - DHA 0.516g 0.03g Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DPA 0.091g 0.04g Rainbow trout
Monounsaturated Fat 1.979g 0.63g Rainbow trout
Polyunsaturated fat 1.507g 1.05g 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 Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
397%
Liver
Minerals Daily Need Coverage Score
33%
Rainbow trout
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 296mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.027g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 2mg)
Which food is cheaper?
Liver
Liver is cheaper (difference - $6.7)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.