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Rainbow trout vs. Pomelo — In-Depth Nutrition Comparison

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A recap on differences between rainbow trout and pomelo

  • Rainbow trout has more vitamin B12, vitamin B3, phosphorus, vitamin B6, vitamin B1, and vitamin A; however, pomelo is higher in vitamin C.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than pomelo.
  • The glycemic index of pomelo is higher.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Pummelo, raw.

Infographic

Rainbow trout vs Pomelo 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Pomelo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +316.7%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +74.5%
Contains more IronIron +181.8%
Contains more ZincZinc +462.5%
Contains more PhosphorusPhosphorus +1229.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +54.5%
~equal in Copper ~0.048mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Pomelo
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +252.9%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +2430.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +844.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2003.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Pomelo
3
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +2523.7%
Contains more FatsFats +15350%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.7%
Contains more OtherOther +500%

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 Pomelo
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Pomelo DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Vitamin C 2.9mg 61mg 65%
Selenium 23.6µg 43%
Protein 19.94g 0.76g 38%
Vitamin B3 5.567mg 0.22mg 33%
Vitamin B5 1.667mg 33%
Phosphorus 226mg 17mg 30%
Vitamin B6 0.34mg 0.036mg 23%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Polyunsaturated fat 1.507g 10%
Vitamin A 84µg 0µg 9%
Fats 6.18g 0.04g 9%
Vitamin B1 0.12mg 0.034mg 7%
Saturated fat 1.383g 6%
Monounsaturated fat 1.979g 5%
Vitamin B2 0.09mg 0.027mg 5%
Calories 141kcal 38kcal 5%
Potassium 377mg 216mg 5%
Magnesium 25mg 6mg 5%
Fiber 0g 1g 4%
Zinc 0.45mg 0.08mg 3%
Iron 0.31mg 0.11mg 3%
Folate 11µg 3%
Carbs 0g 9.62g 3%
Sodium 51mg 1mg 2%
Calcium 25mg 4mg 2%
Net carbs 0g 8.62g N/A
Copper 0.046mg 0.048mg 0%
Manganese 0.011mg 0.017mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Pomelo
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
95%
Rainbow trout
18%
Pomelo
Minerals Daily Need Coverage Score
33%
Rainbow trout
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 78)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Pomelo
Pomelo is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 1.383g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $6.7)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.