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  6. Rainbow trout vs. Flax seeds

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% 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 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%

All nutrients comparison - raw data values

Nutrient Rainbow trout Flax seeds DV% diff.
Polyunsaturated fat 1.507g 28.73g 181%
Vitamin B12 4.3µg 0µg 179%
Copper 0.046mg 1.22mg 130%
Vitamin B1 0.12mg 1.644mg 127%
Fiber 0g 27.3g 109%
Manganese 0.011mg 2.482mg 107%
Magnesium 25mg 392mg 87%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Iron 0.31mg 5.73mg 68%
Phosphorus 226mg 642mg 59%
Fats 6.18g 42.16g 55%
Zinc 0.45mg 4.34mg 35%
Calcium 25mg 255mg 23%
Calories 141kcal 534kcal 20%
Cholesterol 59mg 0mg 20%
Folate 11µg 87µg 19%
Vitamin B3 5.567mg 3.08mg 16%
Vitamin B5 1.667mg 0.985mg 14%
Vitamin E 2.34mg 0.31mg 14%
Monounsaturated fat 1.979g 7.527g 14%
Potassium 377mg 813mg 13%
Saturated fat 1.383g 3.663g 10%
Vitamin B6 0.34mg 0.473mg 10%
Carbs 0g 28.88g 10%
Vitamin A 84µg 0µg 9%
Vitamin B2 0.09mg 0.161mg 5%
Vitamin K 0.1µg 4.3µg 4%
Selenium 23.6µg 25.4µg 3%
Protein 19.94g 18.29g 3%
Vitamin C 2.9mg 0.6mg 3%
Choline 65mg 78.7mg 2%
Sodium 51mg 30mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.297mg 0%
Threonine 0.915mg 0.766mg 0%
Isoleucine 0.962mg 0.896mg 0%
Leucine 1.696mg 1.235mg 0%
Lysine 1.916mg 0.862mg 0%
Methionine 0.618mg 0.37mg 0%
Phenylalanine 0.815mg 0.957mg 0%
Valine 1.075mg 1.072mg 0%
Histidine 0.614mg 0.472mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0g 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 0.007g N/A
Omega-6 - Linoleic acid 0.466g 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
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%

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.