Rainbow trout vs. Potato — In-Depth Nutrition Comparison
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Important differences between rainbow trout and potatoes
- Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin E, and choline; however, potatoes are richer in vitamin C.
- Rainbow trout's daily need coverage for vitamin B12 is 179% more.
- Potatoes contain less cholesterol.
- Potatoes have a higher glycemic index. The glycemic index of potatoes is 86, while the glycemic index of rainbow trout is 0.
The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Potatoes, flesh, and skin, raw.
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 CalciumCalcium | +108.3% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +296.5% |
| Contains more SeleniumSelenium | +5800% |
| Contains more PotassiumPotassium | +12.7% |
| Contains more IronIron | +161.3% |
| Contains more CopperCopper | +139.1% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +1718.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +23300% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +181.3% |
| Contains more Vitamin B3Vitamin B3 | +424.7% |
| Contains more Vitamin B5Vitamin B5 | +465.1% |
| Contains more Vitamin B6Vitamin B6 | +14.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +437.2% |
| Contains more Vitamin CVitamin C | +579.3% |
| Contains more Vitamin KVitamin K | +1900% |
| Contains more FolateFolate | +36.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 0µg | 179% |
| Vitamin D | 15.9µg | 0µg | 80% |
| Vitamin D | 635IU | 0IU | 79% |
| Selenium | 23.6µg | 0.4µg | 42% |
| Protein | 19.94g | 2.05g | 36% |
| Vitamin B3 | 5.567mg | 1.061mg | 28% |
| Vitamin B5 | 1.667mg | 0.295mg | 27% |
| Phosphorus | 226mg | 57mg | 24% |
| Cholesterol | 59mg | 0mg | 20% |
| Vitamin C | 2.9mg | 19.7mg | 19% |
| Vitamin E | 2.34mg | 0.01mg | 16% |
| Polyunsaturated fat | 1.507g | 0.042g | 10% |
| Choline | 65mg | 12.1mg | 10% |
| Vitamin A | 84µg | 0µg | 9% |
| Fats | 6.18g | 0.09g | 9% |
| Fiber | 0g | 2.1g | 8% |
| Manganese | 0.011mg | 0.2mg | 8% |
| Copper | 0.046mg | 0.11mg | 7% |
| Carbs | 0g | 17.49g | 6% |
| Starch | 15.29g | 6% | |
| Iron | 0.31mg | 0.81mg | 6% |
| Saturated fat | 1.383g | 0.025g | 6% |
| Monounsaturated fat | 1.979g | 0.002g | 5% |
| Vitamin B2 | 0.09mg | 0.032mg | 4% |
| Calories | 141kcal | 77kcal | 3% |
| Vitamin B6 | 0.34mg | 0.298mg | 3% |
| Vitamin B1 | 0.12mg | 0.081mg | 3% |
| Sodium | 51mg | 6mg | 2% |
| Vitamin K | 0.1µg | 2µg | 2% |
| Zinc | 0.45mg | 0.3mg | 1% |
| Folate | 11µg | 15µg | 1% |
| Potassium | 377mg | 425mg | 1% |
| Calcium | 25mg | 12mg | 1% |
| Net carbs | 0g | 15.39g | N/A |
| Magnesium | 25mg | 23mg | 0% |
| Sugar | 0g | 0.82g | N/A |
| Trans fat | 0.047g | 0g | N/A |
| Tryptophan | 0.234mg | 0.021mg | 0% |
| Threonine | 0.915mg | 0.067mg | 0% |
| Isoleucine | 0.962mg | 0.066mg | 0% |
| Leucine | 1.696mg | 0.098mg | 0% |
| Lysine | 1.916mg | 0.107mg | 0% |
| Methionine | 0.618mg | 0.032mg | 0% |
| Phenylalanine | 0.815mg | 0.081mg | 0% |
| Valine | 1.075mg | 0.103mg | 0% |
| Histidine | 0.614mg | 0.035mg | 0% |
| Fructose | 0.26g | 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +872.7% |
| Contains more FatsFats | +6766.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1300% |
~equal in
Water
~79.25g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +98850% |
| Contains more Poly. FatPolyunsaturated fat | +3488.1% |
| Contains less Sat. FatSaturated fat | -98.2% |