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

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Significant differences between Rainbow trout and Flax seeds

  • Rainbow trout is richer in Vitamin B12, and Vitamin D, while Flax seeds are higher in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Iron, Phosphorus, and Zinc.
  • Rainbow trout covers your daily Vitamin B12 needs 179% more than Flax seeds.

Specific food types used in this comparison are Fish, trout, rainbow, farmed, raw and Seeds, flaxseed.

Infographic

Rainbow trout vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +115.6%
Contains more IronIron +1748.4%
Contains more CopperCopper +2552.2%
Contains more ZincZinc +864.4%
Contains more PhosphorusPhosphorus +184.1%
Contains less SodiumSodium -41.2%
Contains more ManganeseManganese +22463.6%
~equal in Selenium ~25.4µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +383.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +654.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +80.7%
Contains more Vitamin B5Vitamin B5 +69.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1270%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +690.9%
Contains more CholineCholine +21.1%

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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +960.3%
Contains more FatsFats +582.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4537.5%
~equal in Protein ~18.29g

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -62.2%
Contains more Mono. FatMonounsaturated Fat +280.3%
Contains more Poly. FatPolyunsaturated fat +1806.4%

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 Flax seeds
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Flax seeds Opinion
Calories 141kcal 534kcal Flax seeds
Protein 19.94g 18.29g Rainbow trout
Fats 6.18g 42.16g Flax seeds
Vitamin C 2.9mg 0.6mg Rainbow trout
Net carbs 0g 1.58g Flax seeds
Carbs 0g 28.88g Flax seeds
Cholesterol 59mg 0mg Flax seeds
Vitamin D 635IU 0IU Rainbow trout
Magnesium 25mg 392mg Flax seeds
Calcium 25mg 255mg Flax seeds
Potassium 377mg 813mg Flax seeds
Iron 0.31mg 5.73mg Flax seeds
Sugar 0g 1.55g Rainbow trout
Fiber 0g 27.3g Flax seeds
Copper 0.046mg 1.22mg Flax seeds
Zinc 0.45mg 4.34mg Flax seeds
Phosphorus 226mg 642mg Flax seeds
Sodium 51mg 30mg Flax seeds
Vitamin A 280IU 0IU Rainbow trout
Vitamin A 84µg 0µg Rainbow trout
Vitamin E 2.34mg 0.31mg Rainbow trout
Vitamin D 15.9µg 0µg Rainbow trout
Manganese 0.011mg 2.482mg Flax seeds
Selenium 23.6µg 25.4µg Flax seeds
Vitamin B1 0.12mg 1.644mg Flax seeds
Vitamin B2 0.09mg 0.161mg Flax seeds
Vitamin B3 5.567mg 3.08mg Rainbow trout
Vitamin B5 1.667mg 0.985mg Rainbow trout
Vitamin B6 0.34mg 0.473mg Flax seeds
Vitamin B12 4.3µg 0µg Rainbow trout
Vitamin K 0.1µg 4.3µg Flax seeds
Folate 11µg 87µg Flax seeds
Trans Fat 0.047g Flax seeds
Choline 65mg 78.7mg Flax seeds
Saturated Fat 1.383g 3.663g Rainbow trout
Monounsaturated Fat 1.979g 7.527g Flax seeds
Polyunsaturated fat 1.507g 28.73g Flax seeds
Tryptophan 0.234mg 0.297mg Flax seeds
Threonine 0.915mg 0.766mg Rainbow trout
Isoleucine 0.962mg 0.896mg Rainbow trout
Leucine 1.696mg 1.235mg Rainbow trout
Lysine 1.916mg 0.862mg Rainbow trout
Methionine 0.618mg 0.37mg Rainbow trout
Phenylalanine 0.815mg 0.957mg Flax seeds
Valine 1.075mg 1.072mg Rainbow trout
Histidine 0.614mg 0.472mg Rainbow trout
Omega-3 - EPA 0.217g 0g Rainbow trout
Omega-3 - DHA 0.516g 0g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g 0g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g 0.007g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
33%
Rainbow trout
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 2.28g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 0)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 21mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $4)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.