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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +33.2%
Contains less Sodium -56.4%
Contains more Calcium +12%
Contains more Iron +148.4%
Contains more Phosphorus +127.9%
Contains more Zinc +184.4%
Contains more Copper +178.3%
Equal in Magnesium - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Potassium +33.2%
Contains less Sodium -56.4%
Contains more Calcium +12%
Contains more Iron +148.4%
Contains more Phosphorus +127.9%
Contains more Zinc +184.4%
Contains more Copper +178.3%
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 Folate +736.4%
Contains more Vitamin B12 +168.4%
Equal in Vitamin A - 303
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 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
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 Folate +736.4%
Contains more Vitamin B12 +168.4%
Equal in Vitamin A - 303

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Roe Opinion
Net carbs 0g 1.92g Roe
Protein 19.94g 28.62g Roe
Fats 6.18g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 141kcal 204kcal Roe
Starch g g
Fructose g g
Sugar 0g g Roe
Fiber 0g 0g
Calcium 25mg 28mg Roe
Iron 0.31mg 0.77mg Roe
Magnesium 25mg 26mg Roe
Phosphorus 226mg 515mg Roe
Potassium 377mg 283mg Rainbow trout
Sodium 51mg 117mg Rainbow trout
Zinc 0.45mg 1.28mg Roe
Copper 0.046mg 0.128mg Roe
Vitamin A 280IU 303IU Roe
Vitamin E 2.34mg mg Rainbow trout
Vitamin D 635IU IU Rainbow trout
Vitamin D 15.9µg µg Rainbow trout
Vitamin C 2.9mg 16.4mg Roe
Vitamin B1 0.12mg 0.277mg Roe
Vitamin B2 0.09mg 0.949mg Roe
Vitamin B3 5.567mg 2.192mg Rainbow trout
Vitamin B5 1.667mg 1.154mg Rainbow trout
Vitamin B6 0.34mg 0.185mg Rainbow trout
Folate 11µg 92µg Roe
Vitamin B12 4.3µg 11.54µg Roe
Vitamin K 0.1µg µg Rainbow trout
Tryptophan 0.234mg 0.375mg Roe
Threonine 0.915mg 1.305mg Roe
Isoleucine 0.962mg 1.465mg Roe
Leucine 1.696mg 2.509mg Roe
Lysine 1.916mg 2.179mg Roe
Methionine 0.618mg 0.71mg Roe
Phenylalanine 0.815mg 1.401mg Roe
Valine 1.075mg 1.676mg Roe
Histidine 0.614mg 0.778mg Roe
Cholesterol 59mg 479mg Rainbow trout
Trans Fat 0.047g g Roe
Saturated Fat 1.383g 1.866g Rainbow trout
Monounsaturated Fat 1.979g 2.129g Roe
Polyunsaturated fat 1.507g 3.404g Roe

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
120%
Rainbow trout
172%
Roe
Carbohydrates
0%
Rainbow trout
2%
Roe
Fats
29%
Rainbow trout
38%
Roe

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 420mg)
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 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

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 to 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.