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  6. Rainbow trout vs. Teff

Rainbow trout vs. Teff — In-Depth Nutrition Comparison

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Important differences between rainbow trout and teff

  • Rainbow trout has more selenium; however, teff is richer in manganese, iron, copper, magnesium, fiber, phosphorus, zinc, vitamin B1, and calcium.
  • Teff's daily need coverage for manganese is 401% more.
  • Rainbow trout contains 5 times more selenium than teff. Rainbow trout contains 23.6µg of selenium, while teff contains 4.4µg.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Teff, uncooked.

Infographic

Rainbow trout vs Teff 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%
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more SeleniumSelenium +436.4%
Contains more MagnesiumMagnesium +636%
Contains more CalciumCalcium +620%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +2361.3%
Contains more CopperCopper +1660.9%
Contains more ZincZinc +706.7%
Contains more PhosphorusPhosphorus +89.8%
Contains less SodiumSodium -76.5%
Contains more ManganeseManganese +83900%

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%
Teff
Teff
4
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% 0% 1.6% 0% 98% 62% 63% 57% 111% 0% 4.8% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2825%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +77%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +396.2%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin KVitamin K +1800%

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
Teff
Teff
2
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more ProteinProtein +49.9%
Contains more FatsFats +159.7%
Contains more WaterWater +736.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2862.5%

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
Teff
Teff
1
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +236%
Contains more Poly. FatPolyunsaturated fat +40.7%
Contains less Sat. FatSaturated fat -67.5%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Teff DV% diff.
Manganese 0.011mg 9.24mg 401%
Vitamin B12 4.3µg 179%
Iron 0.31mg 7.63mg 92%
Copper 0.046mg 0.81mg 85%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Magnesium 25mg 184mg 38%
Selenium 23.6µg 4.4µg 35%
Fiber 0g 8g 32%
Zinc 0.45mg 3.63mg 29%
Phosphorus 226mg 429mg 29%
Carbs 0g 73.13g 24%
Vitamin B1 0.12mg 0.39mg 23%
Cholesterol 59mg 20%
Calcium 25mg 180mg 16%
Vitamin B5 1.667mg 0.942mg 15%
Starch 36.56g 15%
Vitamin E 2.34mg 0.08mg 15%
Vitamin B2 0.09mg 0.27mg 14%
Vitamin B3 5.567mg 3.363mg 14%
Protein 19.94g 13.3g 13%
Calories 141kcal 367kcal 11%
Vitamin B6 0.34mg 0.482mg 11%
Vitamin A 84µg 0µg 9%
Choline 65mg 13.1mg 9%
Fats 6.18g 2.38g 6%
Saturated fat 1.383g 0.449g 4%
Polyunsaturated fat 1.507g 1.071g 3%
Monounsaturated fat 1.979g 0.589g 3%
Folate 11µg 3%
Vitamin C 2.9mg 3%
Vitamin K 0.1µg 1.9µg 2%
Sodium 51mg 12mg 2%
Fructose 0.47g 1%
Potassium 377mg 427mg 1%
Net carbs 0g 65.13g N/A
Sugar 0g 1.84g N/A
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.139mg 0%
Threonine 0.915mg 0.51mg 0%
Isoleucine 0.962mg 0.501mg 0%
Leucine 1.696mg 1.068mg 0%
Lysine 1.916mg 0.376mg 0%
Methionine 0.618mg 0.428mg 0%
Phenylalanine 0.815mg 0.698mg 0%
Valine 1.075mg 0.686mg 0%
Histidine 0.614mg 0.301mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g 0.135g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g 0g 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 Teff
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Teff
Minerals Daily Need Coverage Score
33%
Rainbow trout
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Teff
Teff contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Teff
Teff is lower in Saturated fat (difference - 0.934g)
Which food is lower in glycemic index?
Teff
Teff is lower in glycemic index (difference - 0)
Which food is cheaper?
Teff
Teff is cheaper (difference - $7)
Which food is richer in minerals?
Teff
Teff is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 1.84g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.