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  6. Rainbow trout vs. Rye

Rainbow trout vs. Rye — In-Depth Nutrition Comparison

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Important differences between rainbow trout and rye

  • Rainbow trout has more vitamin B12, vitamin D, and selenium; however, rye is richer in manganese, fiber, copper, iron, magnesium, and zinc.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • Rye contains less cholesterol.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of rainbow trout is 0.

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

Infographic

Rainbow trout vs Rye 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%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more SeleniumSelenium +69.8%
Contains more MagnesiumMagnesium +340%
Contains more PotassiumPotassium +35.3%
Contains more IronIron +748.4%
Contains more CopperCopper +697.8%
Contains more ZincZinc +488.9%
Contains more PhosphorusPhosphorus +46.9%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +23327.3%
~equal in Calcium ~24mg

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%
Rye
Rye
4
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin EVitamin E +175.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +113.8%
Contains more Vitamin B1Vitamin B1 +163.3%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +245.5%

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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +92.8%
Contains more FatsFats +279.1%
Contains more WaterWater +596.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1862.5%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +851.4%
Contains more Poly. FatPolyunsaturated fat +96.5%
Contains less Sat. FatSaturated fat -85.8%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Rye DV% diff.
Vitamin B12 4.3µg 0µg 179%
Manganese 0.011mg 2.577mg 112%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Fiber 0g 15.1g 60%
Copper 0.046mg 0.367mg 36%
Iron 0.31mg 2.63mg 29%
Carbs 0g 75.86g 25%
Magnesium 25mg 110mg 20%
Cholesterol 59mg 0mg 20%
Zinc 0.45mg 2.65mg 20%
Protein 19.94g 10.34g 19%
Selenium 23.6µg 13.9µg 18%
Vitamin B1 0.12mg 0.316mg 16%
Phosphorus 226mg 332mg 15%
Vitamin B2 0.09mg 0.251mg 12%
Vitamin E 2.34mg 0.85mg 10%
Calories 141kcal 338kcal 10%
Vitamin A 84µg 1µg 9%
Vitamin B3 5.567mg 4.27mg 8%
Folate 11µg 38µg 7%
Fats 6.18g 1.63g 7%
Choline 65mg 30.4mg 6%
Vitamin K 0.1µg 5.9µg 5%
Polyunsaturated fat 1.507g 0.767g 5%
Saturated fat 1.383g 0.197g 5%
Monounsaturated fat 1.979g 0.208g 4%
Vitamin B6 0.34mg 0.294mg 4%
Vitamin B5 1.667mg 1.456mg 4%
Potassium 377mg 510mg 4%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 2mg 2%
Net carbs 0g 60.76g N/A
Calcium 25mg 24mg 0%
Sugar 0g 0.98g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.108mg 0%
Threonine 0.915mg 0.289mg 0%
Isoleucine 0.962mg 0.208mg 0%
Leucine 1.696mg 0.563mg 0%
Lysine 1.916mg 0.286mg 0%
Methionine 0.618mg 0.153mg 0%
Phenylalanine 0.815mg 0.435mg 0%
Valine 1.075mg 0.317mg 0%
Histidine 0.614mg 0.189mg 0%
Fructose 0.11g 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0g 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 Rye
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
35%
Rye
Minerals Daily Need Coverage Score
33%
Rainbow trout
98%
Rye

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 49mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 1.186g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $6.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.