Rainbow trout vs. Squid — In-Depth Nutrition Comparison
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How are rainbow trout and squid different?
- Rainbow trout is higher in vitamin B3; however, squid is richer in iron, vitamin B2, selenium, copper, phosphorus, vitamin B12, and zinc.
- Daily need coverage for iron for squid is 132% higher.
- Rainbow trout contains 3 times more vitamin B3 than squid. While rainbow trout contains 5.567mg of vitamin B3, squid 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.
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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.
| Contains less SodiumSodium | -93.1% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more CalciumCalcium | +620% |
| Contains more PotassiumPotassium | +69% |
| Contains more IronIron | +3396.8% |
| Contains more CopperCopper | +2069.6% |
| Contains more ZincZinc | +668.9% |
| Contains more PhosphorusPhosphorus | +156.6% |
| Contains more ManganeseManganese | +1800% |
| Contains more SeleniumSelenium | +279.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +605.9% |
| Contains more Vitamin B3Vitamin B3 | +154.3% |
| Contains more Vitamin B5Vitamin B5 | +85.2% |
| Contains more Vitamin B6Vitamin B6 | +25.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +193.1% |
| Contains more Vitamin AVitamin A | +141.7% |
| Contains more Vitamin B2Vitamin B2 | +1821.1% |
| Contains more Vitamin B12Vitamin B12 | +25.6% |
| Contains more FolateFolate | +118.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.31mg | 10.84mg | 132% |
| Vitamin B2 | 0.09mg | 1.729mg | 126% |
| Selenium | 23.6µg | 89.6µg | 120% |
| Copper | 0.046mg | 0.998mg | 106% |
| Vitamin D | 15.9µg | 80% | |
| Vitamin D | 635IU | 79% | |
| Cholesterol | 59mg | 224mg | 55% |
| Phosphorus | 226mg | 580mg | 51% |
| Vitamin B12 | 4.3µg | 5.4µg | 46% |
| Sodium | 51mg | 744mg | 30% |
| Zinc | 0.45mg | 3.46mg | 27% |
| Protein | 19.94g | 32.48g | 25% |
| Vitamin B3 | 5.567mg | 2.189mg | 21% |
| Calcium | 25mg | 180mg | 16% |
| Vitamin E | 2.34mg | 16% | |
| Vitamin B5 | 1.667mg | 0.9mg | 15% |
| Vitamin A | 84µg | 203µg | 13% |
| Choline | 65mg | 12% | |
| Vitamin B1 | 0.12mg | 0.017mg | 9% |
| Manganese | 0.011mg | 0.209mg | 9% |
| Potassium | 377mg | 637mg | 8% |
| Polyunsaturated fat | 1.507g | 0.268g | 8% |
| Magnesium | 25mg | 60mg | 8% |
| Fats | 6.18g | 1.4g | 7% |
| Vitamin C | 2.9mg | 8.5mg | 6% |
| Monounsaturated fat | 1.979g | 0.162g | 5% |
| Vitamin B6 | 0.34mg | 0.27mg | 5% |
| Saturated fat | 1.383g | 0.236g | 5% |
| Folate | 11µg | 24µg | 3% |
| Calories | 141kcal | 158kcal | 1% |
| Carbs | 0g | 1.64g | 1% |
| Net carbs | 0g | 1.64g | N/A |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.364mg | 0% |
| Threonine | 0.915mg | 1.398mg | 0% |
| Isoleucine | 0.962mg | 1.414mg | 0% |
| Leucine | 1.696mg | 2.287mg | 0% |
| Lysine | 1.916mg | 2.427mg | 0% |
| Methionine | 0.618mg | 0.733mg | 0% |
| Phenylalanine | 0.815mg | 1.164mg | 0% |
| Valine | 1.075mg | 1.419mg | 0% |
| Histidine | 0.614mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.217g | 0.078g | N/A |
| Omega-3 - DHA | 0.516g | 0.132g | N/A |
| Omega-3 - ALA | 0.059g | N/A | |
| Omega-3 - DPA | 0.091g | 0.012g | 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
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
| Contains more FatsFats | +341.4% |
| Contains more WaterWater | +20.7% |
| Contains more ProteinProtein | +62.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +4100% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
Saturated fat:
Sat. Fat
0.236 g
Monounsaturated fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
| Contains more Mono. FatMonounsaturated fat | +1121.6% |
| Contains more Poly. FatPolyunsaturated fat | +462.3% |
| Contains less Sat. FatSaturated fat | -82.9% |