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
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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 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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:
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
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
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% |