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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%

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%

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Fish sandwich
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
27%
Fish sandwich
Minerals Daily Need Coverage Score
33%
Rainbow trout
40%
Fish sandwich

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 551mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 0.566g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 56)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish sandwich
Fish sandwich is lower in Cholesterol (difference - 24mg)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $7)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals

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.