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Rainbow trout vs Roe - In-Depth Nutrition Comparison

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What are the differences between Rainbow trout and Roe?

  • Rainbow trout is higher in Vitamin B3 and Vitamin B6, yet Roe is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, Folate, Vitamin C and Vitamin B1.
  • Roe's daily need coverage for Vitamin B12 is 302% more.
  • Rainbow trout has 3 times more Vitamin B3 than Roe. While Rainbow trout has 5.567mg of Vitamin B3, Roe has only 2.192mg.
  • The amount of Cholesterol in Rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Rainbow trout vs Roe 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Roe
Contains more Potassium +33.2%
Contains less Sodium -56.4%
Contains more Iron +148.4%
Contains more Calcium +12%
Contains more Copper +178.3%
Contains more Zinc +184.4%
Contains more Phosphorus +127.9%
Equal in Magnesium - 26
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Potassium +33.2%
Contains less Sodium -56.4%
Contains more Iron +148.4%
Contains more Calcium +12%
Contains more Copper +178.3%
Contains more Zinc +184.4%
Contains more Phosphorus +127.9%
Equal in Magnesium - 26

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Roe
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +83.8%
Contains more Vitamin C +465.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +954.4%
Contains more Vitamin B12 +168.4%
Contains more Folate +736.4%
Equal in Vitamin A - 303
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +83.8%
Contains more Vitamin C +465.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +954.4%
Contains more Vitamin B12 +168.4%
Contains more Folate +736.4%
Equal in Vitamin A - 303

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
119
Rainbow trout
169
Roe
Mineral Summary Score
25
Rainbow trout
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Rainbow trout
172%
Roe
Carbohydrates
0%
Rainbow trout
2%
Roe
Fats
29%
Rainbow trout
38%
Roe

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Roe
Rich in minerals ok
Lower in Sugars ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rainbow trout Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food contains less Sugars?
Roe
Roe contains less Sugars (difference - 0g)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 420mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.483g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $93)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rainbow trout Roe Opinion
Calories 141 204 Roe
Protein 19.94 28.62 Roe
Fats 6.18 8.23 Roe
Vitamin C 2.9 16.4 Roe
Carbs 0 1.92 Roe
Cholesterol 59 479 Rainbow trout
Vitamin D 635 Rainbow trout
Iron 0.31 0.77 Roe
Calcium 25 28 Roe
Potassium 377 283 Rainbow trout
Magnesium 25 26 Roe
Sugars 0 Roe
Fiber 0 0
Copper 0.046 0.128 Roe
Zinc 0.45 1.28 Roe
Starch
Phosphorus 226 515 Roe
Sodium 51 117 Rainbow trout
Vitamin A 280 303 Roe
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.277 Roe
Vitamin B2 0.09 0.949 Roe
Vitamin B3 5.567 2.192 Rainbow trout
Vitamin B5 1.667 1.154 Rainbow trout
Vitamin B6 0.34 0.185 Rainbow trout
Vitamin B12 4.3 11.54 Roe
Vitamin K 0.1 Rainbow trout
Folate 11 92 Roe
Trans Fat 0.047 Roe
Saturated Fat 1.383 1.866 Rainbow trout
Monounsaturated Fat 1.979 2.129 Roe
Polyunsaturated fat 1.507 3.404 Roe
Tryptophan 0.234 0.375 Roe
Threonine 0.915 1.305 Roe
Isoleucine 0.962 1.465 Roe
Leucine 1.696 2.509 Roe
Lysine 1.916 2.179 Roe
Methionine 0.618 0.71 Roe
Phenylalanine 0.815 1.401 Roe
Valine 1.075 1.676 Roe
Histidine 0.614 0.778 Roe
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.