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Rainbow trout vs Squid as food - In-Depth Nutrition Comparison

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How are Rainbow trout and Squid as food different?

  • Rainbow trout is higher in Vitamin B3, however Squid as food is richer in Iron, Vitamin B2, Selenium, Copper, Phosphorus, Vitamin B12, and Zinc.
  • Daily need coverage for Iron from Squid as food is 132% higher.
  • Rainbow trout contains 3 times more Vitamin B3 than Squid as food. While Rainbow trout contains 5.567mg of Vitamin B3, Squid as food contains only 2.189mg.
  • Rainbow trout has less Cholesterol.

Fish, trout, rainbow, farmed, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat are the varieties used in this article.

Infographic

Rainbow trout vs Squid as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -93.1%
Contains more Calcium +620%
Contains more Iron +3396.8%
Contains more Magnesium +140%
Contains more Phosphorus +156.6%
Contains more Potassium +69%
Contains more Zinc +668.9%
Contains more Copper +2069.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Contains less Sodium -93.1%
Contains more Calcium +620%
Contains more Iron +3396.8%
Contains more Magnesium +140%
Contains more Phosphorus +156.6%
Contains more Potassium +69%
Contains more Zinc +668.9%
Contains more Copper +2069.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +605.9%
Contains more Vitamin B3 +154.3%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +25.9%
Contains more Vitamin A +141.1%
Contains more Vitamin C +193.1%
Contains more Vitamin B2 +1821.1%
Contains more Folate +118.2%
Contains more Vitamin B12 +25.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B3 +154.3%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +25.9%
Contains more Vitamin A +141.1%
Contains more Vitamin C +193.1%
Contains more Vitamin B2 +1821.1%
Contains more Folate +118.2%
Contains more Vitamin B12 +25.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Squid as food
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Squid as food Opinion
Net carbs 0g 1.64g Squid as food
Protein 19.94g 32.48g Squid as food
Fats 6.18g 1.4g Rainbow trout
Carbs 0g 1.64g Squid as food
Calories 141kcal 158kcal Squid as food
Starch g g
Fructose g g
Sugar 0g g Squid as food
Fiber 0g 0g
Calcium 25mg 180mg Squid as food
Iron 0.31mg 10.84mg Squid as food
Magnesium 25mg 60mg Squid as food
Phosphorus 226mg 580mg Squid as food
Potassium 377mg 637mg Squid as food
Sodium 51mg 744mg Rainbow trout
Zinc 0.45mg 3.46mg Squid as food
Copper 0.046mg 0.998mg Squid as food
Vitamin A 280IU 675IU Squid as food
Vitamin E 2.34mg mg Rainbow trout
Vitamin D 635IU IU Rainbow trout
Vitamin D 15.9µg µg Rainbow trout
Vitamin C 2.9mg 8.5mg Squid as food
Vitamin B1 0.12mg 0.017mg Rainbow trout
Vitamin B2 0.09mg 1.729mg Squid as food
Vitamin B3 5.567mg 2.189mg Rainbow trout
Vitamin B5 1.667mg 0.9mg Rainbow trout
Vitamin B6 0.34mg 0.27mg Rainbow trout
Folate 11µg 24µg Squid as food
Vitamin B12 4.3µg 5.4µg Squid as food
Vitamin K 0.1µg µg Rainbow trout
Tryptophan 0.234mg 0.364mg Squid as food
Threonine 0.915mg 1.398mg Squid as food
Isoleucine 0.962mg 1.414mg Squid as food
Leucine 1.696mg 2.287mg Squid as food
Lysine 1.916mg 2.427mg Squid as food
Methionine 0.618mg 0.733mg Squid as food
Phenylalanine 0.815mg 1.164mg Squid as food
Valine 1.075mg 1.419mg Squid as food
Histidine 0.614mg 0.624mg Squid as food
Cholesterol 59mg 224mg Rainbow trout
Trans Fat 0.047g g Squid as food
Saturated Fat 1.383g 0.236g Squid as food
Monounsaturated Fat 1.979g 0.162g Rainbow trout
Polyunsaturated fat 1.507g 0.268g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Squid as food
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
119
Rainbow trout
110
Squid as food
Mineral Summary Score
25
Rainbow trout
167
Squid as food

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Rainbow trout
195%
Squid as food
Carbohydrates
0%
Rainbow trout
2%
Squid as food
Fats
29%
Rainbow trout
6%
Squid as food

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.147g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 693mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 165mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.