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  6. Rainbow trout vs. Tilapia

Rainbow trout vs. Tilapia — In-Depth Nutrition Comparison

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Important differences between rainbow trout and tilapia

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B5, vitamin B6, vitamin E, vitamin A, and vitamin B3; however, tilapia is richer in selenium.
  • Rainbow trout's daily need coverage for vitamin B12 is 102% more.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, raw and Fish, tilapia, cooked, dry heat.

Infographic

Rainbow trout vs Tilapia 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more CalciumCalcium +78.6%
Contains more MagnesiumMagnesium +36%
Contains more IronIron +122.6%
Contains more CopperCopper +63%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +130.5%
~equal in Potassium ~380mg
~equal in Zinc ~0.41mg
~equal in Phosphorus ~204mg
~equal in Sodium ~56mg

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%
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% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +196.2%
Contains more Vitamin DVitamin D +329.7%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B5Vitamin B5 +151.1%
Contains more Vitamin B6Vitamin B6 +176.4%
Contains more Vitamin B12Vitamin B12 +131.2%
Contains more FolateFolate +83.3%
Contains more CholineCholine +26.7%
Contains more Vitamin KVitamin K +800%

All nutrients comparison - raw data values

Nutrient Rainbow trout Tilapia DV% diff.
Vitamin B12 4.3µg 1.86µg 102%
Vitamin D 15.9µg 3.7µg 61%
Vitamin D 635IU 150IU 61%
Selenium 23.6µg 54.4µg 56%
Vitamin B5 1.667mg 0.664mg 20%
Vitamin B6 0.34mg 0.123mg 17%
Protein 19.94g 26.15g 12%
Vitamin E 2.34mg 0.79mg 10%
Vitamin A 84µg 0µg 9%
Polyunsaturated fat 1.507g 0.6g 6%
Vitamin B3 5.567mg 4.745mg 5%
Fats 6.18g 2.65g 5%
Iron 0.31mg 0.69mg 5%
Monounsaturated fat 1.979g 0.955g 3%
Copper 0.046mg 0.075mg 3%
Vitamin C 2.9mg 0mg 3%
Phosphorus 226mg 204mg 3%
Vitamin B1 0.12mg 0.093mg 2%
Choline 65mg 51.3mg 2%
Magnesium 25mg 34mg 2%
Saturated fat 1.383g 0.94g 2%
Folate 11µg 6µg 1%
Calories 141kcal 128kcal 1%
Vitamin K 0.1µg 0.9µg 1%
Vitamin B2 0.09mg 0.073mg 1%
Manganese 0.011mg 0.037mg 1%
Calcium 25mg 14mg 1%
Cholesterol 59mg 57mg 1%
Potassium 377mg 380mg 0%
Zinc 0.45mg 0.41mg 0%
Sodium 51mg 56mg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.265mg 0%
Threonine 0.915mg 1.156mg 0%
Isoleucine 0.962mg 1.22mg 0%
Leucine 1.696mg 2.04mg 0%
Lysine 1.916mg 2.315mg 0%
Methionine 0.618mg 0.766mg 0%
Phenylalanine 0.815mg 1.05mg 0%
Valine 1.075mg 1.28mg 0%
Histidine 0.614mg 0.585mg 0%
Omega-3 - EPA 0.217g 0.005g N/A
Omega-3 - DHA 0.516g 0.13g N/A
Omega-3 - ALA 0.059g 0.045g N/A
Omega-3 - DPA 0.091g 0.06g 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 0.015g N/A
Omega-6 - Linoleic acid 0.466g N/A

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
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more FatsFats +133.2%
Contains more OtherOther +-120.5%
Contains more ProteinProtein +31.1%
~equal in Carbs ~0g
~equal in Water ~71.59g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated fat +107.2%
Contains more Poly. FatPolyunsaturated fat +151.2%
Contains less Sat. FatSaturated fat -32%

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.