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  6. Rainbow trout vs. Sablefish

Rainbow trout vs. Sablefish — In-Depth Nutrition Comparison

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How are rainbow trout and sablefish different?

  • Rainbow trout is richer in vitamin B12 and vitamin B5, while sablefish is higher in selenium, iron, magnesium, monounsaturated fat, and polyunsaturated fat.
  • Rainbow trout covers your daily need for vitamin B12, 119% more than sablefish.
  • Rainbow trout contains 2 times more vitamin B5 than sablefish. Rainbow trout contains 1.667mg of vitamin B5, while sablefish contains 0.865mg.
  • Rainbow trout is lower in saturated fat.

Fish, trout, rainbow, farmed, raw and Fish, sablefish, cooked, dry heat types were used in this article.

Infographic

Rainbow trout vs Sablefish 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 51% 14% 41% 62% 9.3% 11% 92% 9.4% 2.5% 255%
Contains more CopperCopper +64.3%
Contains less SodiumSodium -29.2%
Contains more MagnesiumMagnesium +184%
Contains more CalciumCalcium +80%
Contains more PotassiumPotassium +21.8%
Contains more IronIron +429%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +98.3%
~equal in Zinc ~0.41mg
~equal in Phosphorus ~215mg

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% 34% 0% 0% 31% 27% 96% 52% 80% 180% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B12Vitamin B12 +198.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +21.4%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more FolateFolate +54.5%
~equal in Vitamin B1 ~0.122mg
~equal in Vitamin B3 ~5.128mg
~equal in Vitamin B6 ~0.346mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Sablefish DV% diff.
Vitamin B12 4.3µg 1.44µg 119%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 23.6µg 46.8µg 42%
Monounsaturated fat 1.979g 10.328g 21%
Fats 6.18g 19.62g 21%
Iron 0.31mg 1.64mg 17%
Vitamin E 2.34mg 16%
Vitamin B5 1.667mg 0.865mg 16%
Choline 65mg 12%
Saturated fat 1.383g 4.099g 12%
Magnesium 25mg 71mg 11%
Polyunsaturated fat 1.507g 2.618g 7%
Protein 19.94g 17.19g 6%
Calories 141kcal 250kcal 5%
Vitamin C 2.9mg 0mg 3%
Vitamin B3 5.567mg 5.128mg 3%
Phosphorus 226mg 215mg 2%
Folate 11µg 17µg 2%
Vitamin B2 0.09mg 0.115mg 2%
Calcium 25mg 45mg 2%
Potassium 377mg 459mg 2%
Copper 0.046mg 0.028mg 2%
Vitamin A 84µg 102µg 2%
Cholesterol 59mg 63mg 1%
Sodium 51mg 72mg 1%
Zinc 0.45mg 0.41mg 0%
Manganese 0.011mg 0.019mg 0%
Vitamin B1 0.12mg 0.122mg 0%
Vitamin B6 0.34mg 0.346mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.193mg 0%
Threonine 0.915mg 0.754mg 0%
Isoleucine 0.962mg 0.792mg 0%
Leucine 1.696mg 1.397mg 0%
Lysine 1.916mg 1.579mg 0%
Methionine 0.618mg 0.509mg 0%
Phenylalanine 0.815mg 0.671mg 0%
Valine 1.075mg 0.886mg 0%
Histidine 0.614mg 0.506mg 0%
Omega-3 - EPA 0.217g 0.867g N/A
Omega-3 - DHA 0.516g 0.92g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.216g 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

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
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more ProteinProtein +16%
Contains more WaterWater +17.4%
Contains more FatsFats +217.5%
Contains more OtherOther +325%
~equal in Carbs ~0g

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
24% 61% 15%
Saturated fat: Sat. Fat 4.099 g
Monounsaturated fat: Mono. Fat 10.328 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +421.9%
Contains more Poly. FatPolyunsaturated fat +73.7%

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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.