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  6. Rainbow trout vs. Chia seeds

Rainbow trout vs. Chia seeds — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and chia seeds?

  • Rainbow trout is richer in vitamin B12, yet chia seeds are richer in fiber, manganese, copper, iron, phosphorus, magnesium, calcium, selenium, and vitamin B1.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Rainbow trout has a lower glycemic index than chia seeds.

We used Fish, trout, rainbow, farmed, raw and Seeds, chia seeds, dried types in this comparison.

Infographic

Rainbow trout vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1240%
Contains more CalciumCalcium +2424%
Contains more IronIron +2390.3%
Contains more CopperCopper +1908.7%
Contains more ZincZinc +917.8%
Contains more PhosphorusPhosphorus +280.5%
Contains less SodiumSodium -68.6%
Contains more ManganeseManganese +24654.5%
Contains more SeleniumSelenium +133.9%
~equal in Potassium ~407mg

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +81.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +368%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +416.7%
Contains more Vitamin B2Vitamin B2 +88.9%
Contains more Vitamin B3Vitamin B3 +58.6%
Contains more FolateFolate +345.5%

All nutrients comparison - raw data values

Nutrient Rainbow trout Chia seeds DV% diff.
Vitamin B12 4.3µg 0µg 179%
Polyunsaturated fat 1.507g 23.665g 148%
Fiber 0g 34.4g 138%
Manganese 0.011mg 2.723mg 118%
Copper 0.046mg 0.924mg 98%
Iron 0.31mg 7.72mg 93%
Phosphorus 226mg 860mg 91%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Magnesium 25mg 335mg 74%
Calcium 25mg 631mg 61%
Selenium 23.6µg 55.2µg 57%
Vitamin B1 0.12mg 0.62mg 42%
Zinc 0.45mg 4.58mg 38%
Fats 6.18g 30.74g 38%
Vitamin B5 1.667mg 33%
Vitamin B6 0.34mg 26%
Vitamin B3 5.567mg 8.83mg 20%
Cholesterol 59mg 0mg 20%
Calories 141kcal 486kcal 17%
Carbs 0g 42.12g 14%
Vitamin E 2.34mg 0.5mg 12%
Choline 65mg 12%
Folate 11µg 49µg 10%
Vitamin A 84µg 9%
Saturated fat 1.383g 3.33g 9%
Protein 19.94g 16.54g 7%
Vitamin B2 0.09mg 0.17mg 6%
Sodium 51mg 16mg 2%
Potassium 377mg 407mg 1%
Monounsaturated fat 1.979g 2.309g 1%
Vitamin C 2.9mg 1.6mg 1%
Net carbs 0g 7.72g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g 0.14g N/A
Tryptophan 0.234mg 0.436mg 0%
Threonine 0.915mg 0.709mg 0%
Isoleucine 0.962mg 0.801mg 0%
Leucine 1.696mg 1.371mg 0%
Lysine 1.916mg 0.97mg 0%
Methionine 0.618mg 0.588mg 0%
Phenylalanine 0.815mg 1.016mg 0%
Valine 1.075mg 0.95mg 0%
Histidine 0.614mg 0.531mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g 17.83g N/A
Omega-3 - DPA 0.091g 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 5.835g 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% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +20.6%
Contains more WaterWater +1172.4%
Contains more FatsFats +397.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +5900%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -58.5%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +1470.3%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.