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Rainbow trout vs. Pumpkin — In-Depth Nutrition Comparison

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Important differences between Rainbow trout and Pumpkin

  • Rainbow trout has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B5, Phosphorus, Vitamin B6, and Choline, however, Pumpkin is richer in Vitamin A RAE.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% more.
  • Pumpkin contains less Cholesterol.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Pumpkin, raw.

Infographic

Rainbow trout vs Pumpkin 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 +19%
Contains more Magnesium +108.3%
Contains more Phosphorus +413.6%
Contains more Potassium +10.9%
Contains more Zinc +40.6%
Contains more Selenium +7766.7%
Contains more Iron +158.1%
Contains less Sodium -98%
Contains more Copper +176.1%
Contains more Manganese +1036.4%
Equal in Potassium - 340
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 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +19%
Contains more Magnesium +108.3%
Contains more Phosphorus +413.6%
Contains more Potassium +10.9%
Contains more Zinc +40.6%
Contains more Selenium +7766.7%
Contains more Iron +158.1%
Contains less Sodium -98%
Contains more Copper +176.1%
Contains more Manganese +1036.4%
Equal in Potassium - 340

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 E +120.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +140%
Contains more Vitamin B3 +827.8%
Contains more Vitamin B5 +459.4%
Contains more Vitamin B6 +457.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2940.4%
Contains more Vitamin C +210.3%
Contains more Vitamin B2 +22.2%
Contains more Folate +45.5%
Contains more Vitamin K +1000%
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 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin E +120.8%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +140%
Contains more Vitamin B3 +827.8%
Contains more Vitamin B5 +459.4%
Contains more Vitamin B6 +457.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +2940.4%
Contains more Vitamin C +210.3%
Contains more Vitamin B2 +22.2%
Contains more Folate +45.5%
Contains more Vitamin K +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1894%
Contains more Fats +6080%
Contains more Carbs +∞%
Contains more Water +24.1%
Contains more Other +900%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +1894%
Contains more Fats +6080%
Contains more Carbs +∞%
Contains more Water +24.1%
Contains more Other +900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +15123.1%
Contains more Polyunsaturated fat +30040%
Contains less Saturated Fat -96.2%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +15123.1%
Contains more Polyunsaturated fat +30040%
Contains less Saturated Fat -96.2%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Pumpkin Opinion
Net carbs 0g 6g Pumpkin
Protein 19.94g 1g Rainbow trout
Fats 6.18g 0.1g Rainbow trout
Carbs 0g 6.5g Pumpkin
Calories 141kcal 26kcal Rainbow trout
Sugar 0g 2.76g Rainbow trout
Fiber 0g 0.5g Pumpkin
Calcium 25mg 21mg Rainbow trout
Iron 0.31mg 0.8mg Pumpkin
Magnesium 25mg 12mg Rainbow trout
Phosphorus 226mg 44mg Rainbow trout
Potassium 377mg 340mg Rainbow trout
Sodium 51mg 1mg Pumpkin
Zinc 0.45mg 0.32mg Rainbow trout
Copper 0.046mg 0.127mg Pumpkin
Manganese 0.011mg 0.125mg Pumpkin
Selenium 23.6µg 0.3µg Rainbow trout
Vitamin A 280IU 8513IU Pumpkin
Vitamin A RAE 84µg 426µg Pumpkin
Vitamin E 2.34mg 1.06mg Rainbow trout
Vitamin D 635IU 0IU Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Vitamin C 2.9mg 9mg Pumpkin
Vitamin B1 0.12mg 0.05mg Rainbow trout
Vitamin B2 0.09mg 0.11mg Pumpkin
Vitamin B3 5.567mg 0.6mg Rainbow trout
Vitamin B5 1.667mg 0.298mg Rainbow trout
Vitamin B6 0.34mg 0.061mg Rainbow trout
Folate 11µg 16µg Pumpkin
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg 1.1µg Pumpkin
Tryptophan 0.234mg 0.012mg Rainbow trout
Threonine 0.915mg 0.029mg Rainbow trout
Isoleucine 0.962mg 0.031mg Rainbow trout
Leucine 1.696mg 0.046mg Rainbow trout
Lysine 1.916mg 0.054mg Rainbow trout
Methionine 0.618mg 0.011mg Rainbow trout
Phenylalanine 0.815mg 0.032mg Rainbow trout
Valine 1.075mg 0.035mg Rainbow trout
Histidine 0.614mg 0.016mg Rainbow trout
Cholesterol 59mg 0mg Pumpkin
Trans Fat 0.047g 0g Pumpkin
Saturated Fat 1.383g 0.052g Pumpkin
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 0.013g Rainbow trout
Polyunsaturated fat 1.507g 0.005g 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 Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
119%
Rainbow trout
55%
Pumpkin
Minerals Daily Need Coverage Score
33%
Rainbow trout
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 50mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 1.331g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $6.8)
Which food is richer in vitamins?
?
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.