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  6. Rainbow trout vs. Brown rice

Rainbow trout vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and brown rice?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B5, vitamin B3, phosphorus, vitamin B6, and vitamin E, yet brown rice is higher in manganese.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • The amount of cholesterol in brown rice is lower.
  • The glycemic index of rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Rice, brown, long-grain, cooked types in this article.

Infographic

Rainbow trout vs Brown rice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +338.4%
Contains more PhosphorusPhosphorus +119.4%
Contains more SeleniumSelenium +306.9%
Contains more MagnesiumMagnesium +56%
Contains more IronIron +80.6%
Contains more CopperCopper +130.4%
Contains more ZincZinc +57.8%
Contains less SodiumSodium -92.2%
Contains more ManganeseManganese +8754.5%

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.
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%
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1276.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +117.4%
Contains more Vitamin B5Vitamin B5 +338.7%
Contains more Vitamin B6Vitamin B6 +176.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.2%
Contains more CholineCholine +606.5%
Contains more Vitamin B1Vitamin B1 +48.3%
Contains more Vitamin KVitamin K +100%

All nutrients comparison - raw data values

Nutrient Rainbow trout Brown rice DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Manganese 0.011mg 0.974mg 42%
Protein 19.94g 2.74g 34%
Selenium 23.6µg 5.8µg 32%
Vitamin B5 1.667mg 0.38mg 26%
Cholesterol 59mg 0mg 20%
Vitamin B3 5.567mg 2.561mg 19%
Phosphorus 226mg 103mg 18%
Vitamin B6 0.34mg 0.123mg 17%
Vitamin E 2.34mg 0.17mg 14%
Choline 65mg 9.2mg 10%
Starch 24.79g 10%
Carbs 0g 25.58g 9%
Potassium 377mg 86mg 9%
Vitamin A 84µg 0µg 9%
Polyunsaturated fat 1.507g 0.366g 8%
Fats 6.18g 0.97g 8%
Copper 0.046mg 0.106mg 7%
Fiber 0g 1.6g 6%
Vitamin B1 0.12mg 0.178mg 5%
Saturated fat 1.383g 0.26g 5%
Monounsaturated fat 1.979g 0.369g 4%
Iron 0.31mg 0.56mg 3%
Magnesium 25mg 39mg 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 4mg 2%
Vitamin B2 0.09mg 0.069mg 2%
Calcium 25mg 3mg 2%
Zinc 0.45mg 0.71mg 2%
Calories 141kcal 123kcal 1%
Folate 11µg 9µg 1%
Net carbs 0g 23.98g N/A
Sugar 0g 0.24g N/A
Vitamin K 0.1µg 0.2µg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.033mg 0%
Threonine 0.915mg 0.095mg 0%
Isoleucine 0.962mg 0.109mg 0%
Leucine 1.696mg 0.214mg 0%
Lysine 1.916mg 0.099mg 0%
Methionine 0.618mg 0.058mg 0%
Phenylalanine 0.815mg 0.133mg 0%
Valine 1.075mg 0.151mg 0%
Histidine 0.614mg 0.066mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.011g N/A
Omega-3 - DPA 0.091g 0g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0g N/A
Omega-6 - Eicosadienoic acid 0.04g 0g N/A
Omega-6 - Linoleic acid 0.466g 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +627.7%
Contains more FatsFats +537.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +450%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +436.3%
Contains more Poly. FatPolyunsaturated fat +311.7%
Contains less Sat. FatSaturated fat -81.2%

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.