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Rainbow trout vs. Mayonnaise — In-Depth Nutrition Comparison

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A recap on differences between Rainbow trout and Mayonnaise

  • Rainbow trout has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B5, Phosphorus, and Vitamin B6, however, Mayonnaise is higher in Vitamin K.
  • Rainbow trout covers your daily Vitamin B12 needs 174% more than Mayonnaise.
  • Rainbow trout has less Saturated Fat.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Salad dressing, mayonnaise, regular.

Infographic

Rainbow trout vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +2400%
Contains more CalciumCalcium +212.5%
Contains more PotassiumPotassium +1785%
Contains more IronIron +47.6%
Contains more CopperCopper +142.1%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +976.2%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +57.1%
Contains more SeleniumSelenium +926.1%

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% 17% 47% 477% 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% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +330.8%
Contains more Vitamin DVitamin D +7850%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +373.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +869.2%
Contains more Vitamin B6Vitamin B6 +4150%
Contains more Vitamin B12Vitamin B12 +3483.3%
Contains more FolateFolate +120%
Contains more CholineCholine +90.1%
Contains more Vitamin EVitamin E +40.2%
Contains more Vitamin KVitamin K +162900%

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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +1977.1%
Contains more WaterWater +240.9%
Contains more FatsFats +1111.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2362.5%

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
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated Fat -88.2%
Contains more Mono. FatMonounsaturated Fat +751.1%
Contains more Poly. FatPolyunsaturated fat +2865.5%

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 Mayonnaise
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Mayonnaise Opinion
Calories 141kcal 680kcal Mayonnaise
Protein 19.94g 0.96g Rainbow trout
Fats 6.18g 74.85g Mayonnaise
Vitamin C 2.9mg 0mg Rainbow trout
Net carbs 0g 0.57g Mayonnaise
Carbs 0g 0.57g Mayonnaise
Cholesterol 59mg 42mg Mayonnaise
Vitamin D 635IU 7IU Rainbow trout
Magnesium 25mg 1mg Rainbow trout
Calcium 25mg 8mg Rainbow trout
Potassium 377mg 20mg Rainbow trout
Iron 0.31mg 0.21mg Rainbow trout
Sugar 0g 0.57g Rainbow trout
Copper 0.046mg 0.019mg Rainbow trout
Zinc 0.45mg 0.15mg Rainbow trout
Phosphorus 226mg 21mg Rainbow trout
Sodium 51mg 635mg Rainbow trout
Vitamin A 280IU 65IU Rainbow trout
Vitamin A 84µg 16µg Rainbow trout
Vitamin E 2.34mg 3.28mg Mayonnaise
Vitamin D 15.9µg 0.2µg Rainbow trout
Manganese 0.011mg 0.007mg Rainbow trout
Selenium 23.6µg 2.3µg Rainbow trout
Vitamin B1 0.12mg 0.01mg Rainbow trout
Vitamin B2 0.09mg 0.019mg Rainbow trout
Vitamin B3 5.567mg 0mg Rainbow trout
Vitamin B5 1.667mg 0.172mg Rainbow trout
Vitamin B6 0.34mg 0.008mg Rainbow trout
Vitamin B12 4.3µg 0.12µg Rainbow trout
Vitamin K 0.1µg 163µg Mayonnaise
Folate 11µg 5µg Rainbow trout
Trans Fat 0.047g 0.187g Rainbow trout
Choline 65mg 34.2mg Rainbow trout
Saturated Fat 1.383g 11.703g Rainbow trout
Monounsaturated Fat 1.979g 16.843g Mayonnaise
Polyunsaturated fat 1.507g 44.69g Mayonnaise
Tryptophan 0.234mg 0.017mg Rainbow trout
Threonine 0.915mg 0.055mg Rainbow trout
Isoleucine 0.962mg 0.065mg Rainbow trout
Leucine 1.696mg 0.095mg Rainbow trout
Lysine 1.916mg 0.072mg Rainbow trout
Methionine 0.618mg 0.035mg Rainbow trout
Phenylalanine 0.815mg 0.057mg Rainbow trout
Valine 1.075mg 0.074mg Rainbow trout
Histidine 0.614mg 0.026mg Rainbow trout
Fructose 0.05g Mayonnaise
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DHA 0.516g 0.005g Rainbow trout
Omega-3 - ALA 0.059g 5.331g Mayonnaise
Omega-3 - DPA 0.091g 0g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g 0.002g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g 0.125g Mayonnaise
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g 0.03g Rainbow trout
Omega-6 - Linoleic acid 0.466g 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Mayonnaise
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
113%
Rainbow trout
41%
Mayonnaise
Minerals Daily Need Coverage Score
33%
Rainbow trout
13%
Mayonnaise

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 584mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 10.32g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Mayonnaise
Mayonnaise is lower in Cholesterol (difference - 17mg)
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $6.4)

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.