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, Phosphorus, and Vitamin A RAE, 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 12 times more Vitamin A RAE than Steak. While Rainbow trout has 84µg of Vitamin A RAE, Steak has only 7µg.
- The amount of Saturated Fat 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.
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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
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Calcium
+108.3%
Contains
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Phosphorus
+38.7%
Contains
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Potassium
+35.1%
Contains
less
Sodium
-12.1%
Contains
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Iron
+674.2%
Contains
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Zinc
+1308.9%
Contains
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Copper
+84.8%
Contains
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Selenium
+34.7%
Equal in Magnesium - 23
Contains
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Calcium
+108.3%
Contains
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Phosphorus
+38.7%
Contains
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Potassium
+35.1%
Contains
less
Sodium
-12.1%
Contains
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Iron
+674.2%
Contains
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Zinc
+1308.9%
Contains
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Copper
+84.8%
Contains
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Selenium
+34.7%
Equal in Magnesium - 23
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
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Vitamin A
+1020%
Contains
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Vitamin D
+15800%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+62.2%
Contains
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Folate
+83.3%
Contains
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Vitamin B12
+95.5%
Contains
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Vitamin B2
+234.4%
Contains
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Vitamin B6
+47.1%
Contains
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Vitamin K
+1500%
Equal in Vitamin B3 - 5.149
Contains
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Vitamin A
+1020%
Contains
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Vitamin D
+15800%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+62.2%
Contains
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Folate
+83.3%
Contains
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Vitamin B12
+95.5%
Contains
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Vitamin B2
+234.4%
Contains
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Vitamin B6
+47.1%
Contains
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Vitamin K
+1500%
Equal in Vitamin B3 - 5.149
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+32.8%
Contains
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Protein
+24.6%
Contains
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Fats
+207.8%
Contains
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Other
+575%
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
24.85 g
Fats:
19.02 g
Carbs:
0 g
Water:
55.59 g
Other:
0.54 g
Contains
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Water
+32.8%
Contains
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Protein
+24.6%
Contains
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Fats
+207.8%
Contains
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Other
+575%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-83.6%
Contains
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Polyunsaturated fat
+68.2%
Contains
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Monounsaturated Fat
+363.4%
Saturated Fat:
1.383 g
Monounsaturated Fat:
1.979 g
Polyunsaturated fat:
1.507 g
Saturated Fat:
8.443 g
Monounsaturated Fat:
9.171 g
Polyunsaturated fat:
0.896 g
Contains
less
Saturated Fat
-83.6%
Contains
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Polyunsaturated fat
+68.2%
Contains
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Monounsaturated 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.
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 19.94g | 24.85g |
|
| Fats | 6.18g | 19.02g |
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| Calories | 141kcal | 271kcal |
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| Calcium | 25mg | 12mg |
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| Iron | 0.31mg | 2.4mg |
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| Magnesium | 25mg | 23mg |
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| Phosphorus | 226mg | 163mg |
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| Potassium | 377mg | 279mg |
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| Sodium | 51mg | 58mg |
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| Zinc | 0.45mg | 6.34mg |
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| Copper | 0.046mg | 0.085mg |
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| Manganese | 0.011mg |
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| Selenium | 23.6µg | 31.8µg |
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| Vitamin A | 280IU | 25IU |
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| Vitamin A RAE | 84µg | 7µg |
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| Vitamin E | 2.34mg |
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| Vitamin D | 635IU | 6IU |
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| Vitamin D | 15.9µg | 0.1µg |
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| Vitamin C | 2.9mg | 0mg |
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| Vitamin B1 | 0.12mg | 0.074mg |
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| Vitamin B2 | 0.09mg | 0.301mg |
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| Vitamin B3 | 5.567mg | 5.149mg |
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| Vitamin B5 | 1.667mg |
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| Vitamin B6 | 0.34mg | 0.5mg |
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| Folate | 11µg | 6µg |
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| Vitamin B12 | 4.3µg | 2.2µg |
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| Vitamin K | 0.1µg | 1.6µg |
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| Tryptophan | 0.234mg | 0.278mg |
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| Threonine | 0.915mg | 1.171mg |
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| Isoleucine | 0.962mg | 1.157mg |
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| Leucine | 1.696mg | 2.142mg |
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| Lysine | 1.916mg | 2.38mg |
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| Methionine | 0.618mg | 0.672mg |
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| Phenylalanine | 0.815mg | 0.997mg |
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| Valine | 1.075mg | 1.242mg |
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| Histidine | 0.614mg | 0.931mg |
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| Cholesterol | 59mg | 78mg |
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| Trans Fat | 0.047g |
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| Saturated Fat | 1.383g | 8.443g |
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| Omega-3 - DHA | 0.516g | 0.001g |
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| Omega-3 - EPA | 0.217g | 0.001g |
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| Omega-3 - DPA | 0.091g | 0.013g |
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| Monounsaturated Fat | 1.979g | 9.171g |
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| Polyunsaturated fat | 1.507g | 0.896g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
119%
49%
Minerals Daily Need Coverage Score
33%
59%
Comparison summary
Which food is cheaper?
Steak is cheaper (difference - $4.6)
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Rainbow trout is lower in Saturated Fat (difference - 7.06g)
Which food is richer in vitamins?
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.