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Rainbow trout vs. Steak — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and steak?

  • Rainbow trout is higher in vitamin D, vitamin B12, and phosphorus, yet steak is higher in zinc, iron, vitamin B2, selenium, and vitamin B6.
  • Rainbow trout's daily need coverage for vitamin D is 105% more.
  • Rainbow trout has 2 times more vitamin B12 than steak. While rainbow trout has 4.3µg of vitamin B12, steak has only 2.2µg.
  • The amount of cholesterol in rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled types in this article.

Infographic

Rainbow trout vs Steak 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%
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +35.1%
Contains more PhosphorusPhosphorus +38.7%
Contains less SodiumSodium -12.1%
Contains more ManganeseManganese +∞%
Contains more IronIron +674.2%
Contains more CopperCopper +84.8%
Contains more ZincZinc +1308.9%
Contains more SeleniumSelenium +34.7%
~equal in Magnesium ~23mg

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%
Steak
3
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +15800%
Contains more Vitamin B1Vitamin B1 +62.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +95.5%
Contains more FolateFolate +83.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +234.4%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin KVitamin K +1500%
~equal in Vitamin B3 ~5.149mg

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
Steak
3
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more WaterWater +32.8%
Contains more ProteinProtein +24.6%
Contains more FatsFats +207.8%
Contains more OtherOther +575%
~equal in Carbs ~0g

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
Steak
1
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 g
Contains less Sat. FatSaturated fat -83.6%
Contains more Poly. FatPolyunsaturated fat +68.2%
Contains more Mono. FatMonounsaturated fat +363.4%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Steak DV% diff.
Vitamin B12 4.3µg 2.2µg 88%
Vitamin D 635IU 6IU 79%
Vitamin D 15.9µg 0.1µg 79%
Zinc 0.45mg 6.34mg 54%
Vitamin B5 1.667mg 33%
Saturated fat 1.383g 8.443g 32%
Iron 0.31mg 2.4mg 26%
Fats 6.18g 19.02g 20%
Monounsaturated fat 1.979g 9.171g 18%
Vitamin E 2.34mg 16%
Vitamin B2 0.09mg 0.301mg 16%
Selenium 23.6µg 31.8µg 15%
Vitamin B6 0.34mg 0.5mg 12%
Choline 65mg 12%
Protein 19.94g 24.85g 10%
Phosphorus 226mg 163mg 9%
Vitamin A 84µg 7µg 9%
Calories 141kcal 271kcal 7%
Cholesterol 59mg 78mg 6%
Copper 0.046mg 0.085mg 4%
Vitamin B1 0.12mg 0.074mg 4%
Polyunsaturated fat 1.507g 0.896g 4%
Potassium 377mg 279mg 3%
Vitamin B3 5.567mg 5.149mg 3%
Vitamin C 2.9mg 0mg 3%
Vitamin K 0.1µg 1.6µg 1%
Folate 11µg 6µg 1%
Calcium 25mg 12mg 1%
Magnesium 25mg 23mg 0%
Sodium 51mg 58mg 0%
Manganese 0.011mg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.278mg 0%
Threonine 0.915mg 1.171mg 0%
Isoleucine 0.962mg 1.157mg 0%
Leucine 1.696mg 2.142mg 0%
Lysine 1.916mg 2.38mg 0%
Methionine 0.618mg 0.672mg 0%
Phenylalanine 0.815mg 0.997mg 0%
Valine 1.075mg 1.242mg 0%
Histidine 0.614mg 0.931mg 0%
Omega-3 - EPA 0.217g 0.001g N/A
Omega-3 - DHA 0.516g 0.001g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.013g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
45%
Steak
Minerals Daily Need Coverage Score
33%
Rainbow trout
59%
Steak

Comparison summary

Which food is cheaper?
Steak
Steak is cheaper (difference - $4.6)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 19mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 7.06g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.