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  6. Rainbow trout vs. Semolina

Rainbow trout vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and semolina?

  • Rainbow trout is richer in vitamin B12, vitamin D, vitamin B5, vitamin E, and phosphorus, yet semolina is richer in manganese, copper, vitamin B1, and vitamin B6.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Semolina contains less cholesterol.
  • Rainbow trout has a lower glycemic index than semolina.

We used Fish, trout, rainbow, farmed, raw and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Rainbow trout vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more PotassiumPotassium +116.7%
Contains more PhosphorusPhosphorus +47.7%
Contains more SeleniumSelenium +18.6%
Contains more CalciumCalcium +184%
Contains more IronIron +138.7%
Contains more CopperCopper +517.4%
Contains more ZincZinc +126.7%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +9309.1%
~equal in Magnesium ~27mg

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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +7700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +148.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B6Vitamin B6 +32.9%
~equal in Vitamin B3 ~5.048mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Rainbow trout Semolina DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Manganese 0.011mg 1.035mg 45%
Starch 68.29g 28%
Carbs 0g 80.89g 27%
Copper 0.046mg 0.284mg 26%
Protein 19.94g 7.51g 25%
Cholesterol 59mg 0mg 20%
Vitamin B5 1.667mg 0.672mg 20%
Vitamin E 2.34mg 0.03mg 15%
Calories 141kcal 374kcal 12%
Choline 65mg 12%
Phosphorus 226mg 153mg 10%
Vitamin B1 0.12mg 0.224mg 9%
Vitamin A 84µg 9%
Vitamin B6 0.34mg 0.452mg 9%
Polyunsaturated fat 1.507g 0.322g 8%
Fats 6.18g 1.03g 8%
Selenium 23.6µg 19.9µg 7%
Fiber 0g 1.8g 7%
Potassium 377mg 174mg 6%
Saturated fat 1.383g 0.294g 5%
Zinc 0.45mg 1.02mg 5%
Calcium 25mg 71mg 5%
Iron 0.31mg 0.74mg 5%
Monounsaturated fat 1.979g 0.258g 4%
Vitamin B2 0.09mg 0.05mg 3%
Vitamin B3 5.567mg 5.048mg 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 2mg 2%
Folate 11µg 8µg 1%
Net carbs 0g 79.09g N/A
Magnesium 25mg 27mg 0%
Sugar 0g 0.33g N/A
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.103mg 0%
Threonine 0.915mg 0.271mg 0%
Isoleucine 0.962mg 0.339mg 0%
Leucine 1.696mg 0.656mg 0%
Lysine 1.916mg 0.215mg 0%
Methionine 0.618mg 0.183mg 0%
Phenylalanine 0.815mg 0.398mg 0%
Valine 1.075mg 0.47mg 0%
Histidine 0.614mg 0.185mg 0%
Fructose 0.02g 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 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +165.5%
Contains more FatsFats +500%
Contains more WaterWater +648.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +787.5%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +667.1%
Contains more Poly. FatPolyunsaturated fat +368%
Contains less Sat. FatSaturated fat -78.7%

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.