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Rainbow trout vs. Fish sandwich — In-Depth Nutrition Comparison

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A recap on differences between rainbow trout and fish sandwiches

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B5, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, fish sandwiches are higher in iron and vitamin K.
  • Rainbow trout covers your daily vitamin B12 needs 151% more than fish sandwiches.
  • Fish sandwiches contain 71 times less vitamin D than rainbow trout. Rainbow trout contains 635IU of vitamin D, while fish sandwiches contain 9IU.
  • Rainbow trout has less sodium.
  • The glycemic index of fish sandwiches is higher.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Fast foods, fish sandwich, with tartar sauce.

Infographic

Rainbow trout vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more PotassiumPotassium +83%
Contains more PhosphorusPhosphorus +94.8%
Contains less SodiumSodium -91.5%
Contains more SeleniumSelenium +31.1%
Contains more CalciumCalcium +48%
Contains more IronIron +383.9%
Contains more CopperCopper +63%
Contains more ManganeseManganese +2300%
~equal in Magnesium ~25mg
~equal in Zinc ~0.49mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +61.1%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +325.5%
Contains more Vitamin DVitamin D +7850%
Contains more Vitamin B3Vitamin B3 +158.9%
Contains more Vitamin B5Vitamin B5 +350.5%
Contains more Vitamin B6Vitamin B6 +385.7%
Contains more Vitamin B12Vitamin B12 +532.4%
Contains more CholineCholine +124.9%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +55.6%
Contains more Vitamin KVitamin K +13500%
Contains more FolateFolate +318.2%

All nutrients comparison - raw data values

Nutrient Rainbow trout Fish sandwich DV% diff.
Vitamin B12 4.3µg 0.68µg 151%
Vitamin D 15.9µg 0.2µg 79%
Vitamin D 635IU 9IU 78%
Polyunsaturated fat 1.507g 6.257g 32%
Vitamin B5 1.667mg 0.37mg 26%
Sodium 51mg 602mg 24%
Vitamin B6 0.34mg 0.07mg 21%
Vitamin B3 5.567mg 2.15mg 21%
Protein 19.94g 10.29g 19%
Phosphorus 226mg 116mg 16%
Iron 0.31mg 1.5mg 15%
Vitamin E 2.34mg 0.55mg 12%
Vitamin K 0.1µg 13.6µg 11%
Manganese 0.011mg 0.264mg 11%
Selenium 23.6µg 18µg 10%
Fats 6.18g 12.45g 10%
Folate 11µg 46µg 9%
Carbs 0g 26.69g 9%
Vitamin A 84µg 6µg 9%
Cholesterol 59mg 35mg 8%
Vitamin B1 0.12mg 0.21mg 8%
Choline 65mg 28.9mg 7%
Calories 141kcal 257kcal 6%
Potassium 377mg 206mg 5%
Vitamin B2 0.09mg 0.14mg 4%
Fiber 0g 1g 4%
Copper 0.046mg 0.075mg 3%
Saturated fat 1.383g 1.949g 3%
Fructose 1.47g 2%
Monounsaturated fat 1.979g 2.595g 2%
Vitamin C 2.9mg 1.8mg 1%
Calcium 25mg 37mg 1%
Net carbs 0g 25.69g N/A
Magnesium 25mg 25mg 0%
Sugar 0g 3.53g N/A
Zinc 0.45mg 0.49mg 0%
Trans fat 0.047g 0.08g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0.217g 0.029g N/A
Omega-3 - DHA 0.516g 0.064g N/A
Omega-3 - ALA 0.059g 0.489g N/A
Omega-3 - DPA 0.091g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0.002g N/A
Omega-6 - Eicosadienoic acid 0.04g 0.005g N/A
Omega-6 - Linoleic acid 0.466g 5.561g 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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +93.8%
Contains more WaterWater +52.4%
Contains more FatsFats +101.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2562.5%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -29%
Contains more Mono. FatMonounsaturated fat +31.1%
Contains more Poly. FatPolyunsaturated fat +315.2%

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.