Rainbow trout vs. Provolone — In-Depth Nutrition Comparison
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A recap on differences between rainbow trout and provolone
- Rainbow trout has more vitamin B12, vitamin D, vitamin B3, vitamin B5, and vitamin B6; however, provolone is higher in calcium, phosphorus, and zinc.
- Rainbow trout covers your daily vitamin B12 needs 118% more than provolone.
- Provolone contains 36 times less vitamin B3 than rainbow trout. Rainbow trout contains 5.567mg of vitamin B3, while provolone contains 0.156mg.
- Rainbow trout has less saturated fat.
- The glycemic index of provolone is higher.
Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Cheese, provolone.
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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 PotassiumPotassium | +173.2% |
| Contains more CopperCopper | +76.9% |
| Contains less SodiumSodium | -94.2% |
| Contains more SeleniumSelenium | +62.8% |
| Contains more MagnesiumMagnesium | +12% |
| Contains more CalciumCalcium | +2924% |
| Contains more IronIron | +67.7% |
| Contains more ZincZinc | +617.8% |
| Contains more PhosphorusPhosphorus | +119.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +917.4% |
| Contains more Vitamin DVitamin D | +3080% |
| Contains more Vitamin B1Vitamin B1 | +531.6% |
| Contains more Vitamin B3Vitamin B3 | +3468.6% |
| Contains more Vitamin B5Vitamin B5 | +250.2% |
| Contains more Vitamin B6Vitamin B6 | +365.8% |
| Contains more Vitamin B12Vitamin B12 | +194.5% |
| Contains more CholineCholine | +322.1% |
| Contains more Vitamin AVitamin A | +181% |
| Contains more Vitamin B2Vitamin B2 | +256.7% |
| Contains more Vitamin KVitamin K | +2100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 1.46µg | 118% |
| Vitamin D | 15.9µg | 0.5µg | 77% |
| Vitamin D | 635IU | 20IU | 77% |
| Calcium | 25mg | 756mg | 73% |
| Saturated fat | 1.383g | 17.078g | 71% |
| Phosphorus | 226mg | 496mg | 39% |
| Sodium | 51mg | 876mg | 36% |
| Vitamin B3 | 5.567mg | 0.156mg | 34% |
| Fats | 6.18g | 26.62g | 31% |
| Zinc | 0.45mg | 3.23mg | 25% |
| Vitamin B5 | 1.667mg | 0.476mg | 24% |
| Vitamin B6 | 0.34mg | 0.073mg | 21% |
| Vitamin B2 | 0.09mg | 0.321mg | 18% |
| Selenium | 23.6µg | 14.5µg | 17% |
| Vitamin A | 84µg | 236µg | 17% |
| Vitamin E | 2.34mg | 0.23mg | 14% |
| Monounsaturated fat | 1.979g | 7.393g | 14% |
| Protein | 19.94g | 25.58g | 11% |
| Calories | 141kcal | 351kcal | 11% |
| Choline | 65mg | 15.4mg | 9% |
| Vitamin B1 | 0.12mg | 0.019mg | 8% |
| Potassium | 377mg | 138mg | 7% |
| Polyunsaturated fat | 1.507g | 0.769g | 5% |
| Iron | 0.31mg | 0.52mg | 3% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Cholesterol | 59mg | 69mg | 3% |
| Copper | 0.046mg | 0.026mg | 2% |
| Vitamin K | 0.1µg | 2.2µg | 2% |
| Carbs | 0g | 2.14g | 1% |
| Magnesium | 25mg | 28mg | 1% |
| Net carbs | 0g | 2.14g | N/A |
| Sugar | 0g | 0.56g | N/A |
| Manganese | 0.011mg | 0.01mg | 0% |
| Folate | 11µg | 10µg | 0% |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.345mg | 0% |
| Threonine | 0.915mg | 0.982mg | 0% |
| Isoleucine | 0.962mg | 1.091mg | 0% |
| Leucine | 1.696mg | 2.297mg | 0% |
| Lysine | 1.916mg | 2.646mg | 0% |
| Methionine | 0.618mg | 0.686mg | 0% |
| Phenylalanine | 0.815mg | 1.287mg | 0% |
| Valine | 1.075mg | 1.64mg | 0% |
| Histidine | 0.614mg | 1.115mg | 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:
25.58 g
Fats:
26.62 g
Carbs:
2.14 g
Water:
40.95 g
Other:
4.71 g
| Contains more WaterWater | +80.2% |
| Contains more ProteinProtein | +28.3% |
| Contains more FatsFats | +330.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +5787.5% |
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
17.078 g
Monounsaturated fat:
Mono. Fat
7.393 g
Polyunsaturated fat:
Poly. Fat
0.769 g
| Contains less Sat. FatSaturated fat | -91.9% |
| Contains more Poly. FatPolyunsaturated fat | +96% |
| Contains more Mono. FatMonounsaturated fat | +273.6% |