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Rainbow trout vs. Soy milk — In-Depth Nutrition Comparison

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Significant differences between rainbow trout and soy milk

  • Rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin B6, and vitamin E, while soy milk is higher in manganese.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than soy milk.
  • Soy milk is lower in cholesterol.
  • Soy milk has a higher glycemic index (37) than rainbow trout (0).

Specific food types used in this comparison are Fish, trout, rainbow, farmed, raw and Soymilk, original and vanilla, unfortified.

Infographic

Rainbow trout vs Soy milk 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% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +219.5%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +334.6%
Contains more SeleniumSelenium +391.7%
Contains more IronIron +106.5%
Contains more CopperCopper +178.3%
Contains more ManganeseManganese +1927.3%
~equal in Magnesium ~25mg
~equal in Calcium ~25mg
~equal in Sodium ~51mg

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2027.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +30.4%
Contains more Vitamin B3Vitamin B3 +985.2%
Contains more Vitamin B5Vitamin B5 +346.9%
Contains more Vitamin B6Vitamin B6 +341.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +175.4%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +63.6%

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +509.8%
Contains more FatsFats +253.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19.3%
Contains more OtherOther +712.5%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +393.5%
Contains more Poly. FatPolyunsaturated fat +56.8%
Contains less Sat. FatSaturated fat -85.2%

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 Soy milk
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Soy milk DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 4.8µg 34%
Protein 19.94g 3.27g 33%
Vitamin B3 5.567mg 0.513mg 32%
Vitamin B5 1.667mg 0.373mg 26%
Phosphorus 226mg 52mg 25%
Vitamin B6 0.34mg 0.077mg 20%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 0.11mg 15%
Manganese 0.011mg 0.223mg 9%
Copper 0.046mg 0.128mg 9%
Vitamin A 84µg 0µg 9%
Choline 65mg 23.6mg 8%
Potassium 377mg 118mg 8%
Fats 6.18g 1.75g 7%
Saturated fat 1.383g 0.205g 5%
Vitamin B1 0.12mg 0.06mg 5%
Monounsaturated fat 1.979g 0.401g 4%
Polyunsaturated fat 1.507g 0.961g 4%
Calories 141kcal 54kcal 4%
Iron 0.31mg 0.64mg 4%
Zinc 0.45mg 0.12mg 3%
Vitamin C 2.9mg 0mg 3%
Vitamin B2 0.09mg 0.069mg 2%
Fiber 0g 0.6g 2%
Vitamin K 0.1µg 3µg 2%
Folate 11µg 18µg 2%
Carbs 0g 6.28g 2%
Net carbs 0g 5.68g N/A
Magnesium 25mg 25mg 0%
Calcium 25mg 25mg 0%
Sugar 0g 3.99g N/A
Sodium 51mg 51mg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.038mg 0%
Threonine 0.915mg 0.108mg 0%
Isoleucine 0.962mg 0.114mg 0%
Leucine 1.696mg 0.186mg 0%
Lysine 1.916mg 0.131mg 0%
Methionine 0.618mg 0.027mg 0%
Phenylalanine 0.815mg 0.113mg 0%
Valine 1.075mg 0.117mg 0%
Histidine 0.614mg 0.061mg 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 0g N/A
Omega-6 - Linoleic acid 0.466g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
33%
Rainbow trout
19%
Soy milk

Comparison summary

Which food is lower in Cholesterol?
Soy milk
Soy milk is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated fat?
Soy milk
Soy milk is lower in Saturated fat (difference - 1.178g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $5.2)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 3.99g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (51 mg)
Which food is richer in minerals?
?
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.