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  6. Rainbow trout vs. Summer squash

Rainbow trout vs. Summer squash — In-Depth Nutrition Comparison

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Differences between rainbow trout and summer squash

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin E, and choline; however, summer squash is richer in vitamin C.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Summer squash has less cholesterol.
  • Rainbow trout has a lower glycemic index (0) than summer squash (13).

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Squash, summer, all varieties, raw.

Infographic

Rainbow trout vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +43.9%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +494.7%
Contains more SeleniumSelenium +11700%
Contains more IronIron +12.9%
Contains more CopperCopper +10.9%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1490.9%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +740%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +1043.1%
Contains more Vitamin B5Vitamin B5 +975.5%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +870.1%
Contains more Vitamin CVitamin C +486.2%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +163.6%

All nutrients comparison - raw data values

Nutrient Rainbow trout Summer squash DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.2µg 43%
Protein 19.94g 1.21g 37%
Vitamin B3 5.567mg 0.487mg 32%
Vitamin B5 1.667mg 0.155mg 30%
Phosphorus 226mg 38mg 27%
Cholesterol 59mg 0mg 20%
Vitamin C 2.9mg 17mg 16%
Vitamin E 2.34mg 0.12mg 15%
Choline 65mg 6.7mg 11%
Vitamin B6 0.34mg 0.218mg 9%
Polyunsaturated fat 1.507g 0.089g 9%
Fats 6.18g 0.18g 9%
Vitamin A 84µg 10µg 8%
Manganese 0.011mg 0.175mg 7%
Vitamin B1 0.12mg 0.048mg 6%
Saturated fat 1.383g 0.044g 6%
Calories 141kcal 16kcal 6%
Folate 11µg 29µg 5%
Monounsaturated fat 1.979g 0.016g 5%
Fiber 0g 1.1g 4%
Vitamin B2 0.09mg 0.142mg 4%
Potassium 377mg 262mg 3%
Sodium 51mg 2mg 2%
Magnesium 25mg 17mg 2%
Vitamin K 0.1µg 3µg 2%
Calcium 25mg 15mg 1%
Fructose 0.95g 1%
Carbs 0g 3.35g 1%
Copper 0.046mg 0.051mg 1%
Zinc 0.45mg 0.29mg 1%
Net carbs 0g 2.25g N/A
Iron 0.31mg 0.35mg 0%
Sugar 0g 2.2g N/A
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.011mg 0%
Threonine 0.915mg 0.028mg 0%
Isoleucine 0.962mg 0.042mg 0%
Leucine 1.696mg 0.069mg 0%
Lysine 1.916mg 0.065mg 0%
Methionine 0.618mg 0.017mg 0%
Phenylalanine 0.815mg 0.041mg 0%
Valine 1.075mg 0.053mg 0%
Histidine 0.614mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1547.9%
Contains more FatsFats +3333.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.2%
Contains more OtherOther +675%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +12268.8%
Contains more Poly. FatPolyunsaturated fat +1593.3%
Contains less Sat. FatSaturated fat -96.8%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.