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Rainbow trout vs Surimi - In-Depth Nutrition Comparison

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How are Rainbow trout and Surimi different?

  • Rainbow trout is higher in Vitamin B12, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E , Vitamin B1 and Potassium, however Surimi is richer in Selenium and Phosphorus.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 113% higher.
  • Rainbow trout contains 25 times more Vitamin B3 than Surimi. While Rainbow trout contains 5.567mg of Vitamin B3, Surimi contains only 0.22mg.
  • Surimi has less Cholesterol.

Fish, trout, rainbow, farmed, raw and Fish, surimi are the varieties used in this article.

Infographic

Rainbow trout vs Surimi 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Surimi
Contains more Iron +19.2%
Contains more Calcium +177.8%
Contains more Potassium +236.6%
Contains more Copper +43.8%
Contains more Zinc +36.4%
Contains less Sodium -64.3%
Contains more Magnesium +72%
Contains more Phosphorus +24.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 3% 10% 31% 11% 10% 121% 19%
Contains more Iron +19.2%
Contains more Calcium +177.8%
Contains more Potassium +236.6%
Contains more Copper +43.8%
Contains more Zinc +36.4%
Contains less Sodium -64.3%
Contains more Magnesium +72%
Contains more Phosphorus +24.8%

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
:
0
Surimi
Contains more Vitamin C +∞%
Contains more Vitamin A +317.9%
Contains more Vitamin E +271.4%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +2430.5%
Contains more Vitamin B5 +2281.4%
Contains more Vitamin B6 +1033.3%
Contains more Vitamin B12 +168.8%
Contains more Folate +450%
Equal in Vitamin K - 0.1
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 5% 13% 0% 5% 5% 5% 5% 7% 200% 1% 2%
Contains more Vitamin C +∞%
Contains more Vitamin A +317.9%
Contains more Vitamin E +271.4%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +328.6%
Contains more Vitamin B3 +2430.5%
Contains more Vitamin B5 +2281.4%
Contains more Vitamin B6 +1033.3%
Contains more Vitamin B12 +168.8%
Contains more Folate +450%
Equal in Vitamin K - 0.1

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
119
Rainbow trout
20
Surimi
Mineral Summary Score
25
Rainbow trout
27
Surimi

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 the food
Protein
120%
Rainbow trout
91%
Surimi
Carbohydrates
0%
Rainbow trout
7%
Surimi
Fats
29%
Rainbow trout
4%
Surimi

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 1.192g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $3)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 92mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 50)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rainbow trout Surimi Opinion
Calories 141 99 Rainbow trout
Protein 19.94 15.18 Rainbow trout
Fats 6.18 0.9 Rainbow trout
Vitamin C 2.9 0 Rainbow trout
Carbs 0 6.85 Surimi
Cholesterol 59 30 Surimi
Vitamin D 635 Rainbow trout
Iron 0.31 0.26 Rainbow trout
Calcium 25 9 Rainbow trout
Potassium 377 112 Rainbow trout
Magnesium 25 43 Surimi
Sugars 0 0
Fiber 0 0
Copper 0.046 0.032 Rainbow trout
Zinc 0.45 0.33 Rainbow trout
Starch
Phosphorus 226 282 Surimi
Sodium 51 143 Rainbow trout
Vitamin A 280 67 Rainbow trout
Vitamin E 2.34 0.63 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.02 Rainbow trout
Vitamin B2 0.09 0.021 Rainbow trout
Vitamin B3 5.567 0.22 Rainbow trout
Vitamin B5 1.667 0.07 Rainbow trout
Vitamin B6 0.34 0.03 Rainbow trout
Vitamin B12 4.3 1.6 Rainbow trout
Vitamin K 0.1 0.1
Folate 11 2 Rainbow trout
Trans Fat 0.047 Surimi
Saturated Fat 1.383 0.191 Surimi
Monounsaturated Fat 1.979 0.149 Rainbow trout
Polyunsaturated fat 1.507 0.443 Rainbow trout
Tryptophan 0.234 0.092 Rainbow trout
Threonine 0.915 0.734 Rainbow trout
Isoleucine 0.962 0.709 Rainbow trout
Leucine 1.696 1.202 Rainbow trout
Lysine 1.916 1.387 Rainbow trout
Methionine 0.618 0.515 Rainbow trout
Phenylalanine 0.815 0.595 Rainbow trout
Valine 1.075 0.77 Rainbow trout
Histidine 0.614 0.35 Rainbow trout
Fructose

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 of 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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.