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  6. Rainbow trout vs. Tilefish

Rainbow trout vs. Tilefish — In-Depth Nutrition Comparison

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Summary of differences between Rainbow trout and Tilefish

  • Rainbow trout has more Vitamin B12, Vitamin B5, Vitamin B3, and Vitamin A RAE, while Tilefish has more Selenium, and Vitamin B2.
  • Rainbow trout covers your daily need of Vitamin B12 75% more than Tilefish.
  • Rainbow trout contains 4 times more Vitamin A RAE than Tilefish. While Rainbow trout contains 84µg of Vitamin A RAE, Tilefish contains only 21µg.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Fish, tilefish, cooked, dry heat.

Infographic

Rainbow trout vs Tilefish 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.
Rainbow trout
Rainbow trout
1
:
8
Tilefish
Tilefish
Contains less Sodium -13.6%
Contains more Magnesium +32%
Contains more Potassium +35.8%
Contains more Zinc +17.8%
Contains more Copper +13%
Contains more Manganese +36.4%
Contains more Selenium +118.2%
Equal in Calcium - 26
Equal in Iron - 0.31
Equal in Phosphorus - 236
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Tilefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Contains less Sodium -13.6%
Contains more Magnesium +32%
Contains more Potassium +35.8%
Contains more Zinc +17.8%
Contains more Copper +13%
Contains more Manganese +36.4%
Contains more Selenium +118.2%
Equal in Calcium - 26
Equal in Iron - 0.31
Equal in Phosphorus - 236

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.
Rainbow trout
Rainbow trout
9
:
3
Tilefish
Tilefish
Contains more Vitamin A +305.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +59.1%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +72%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +111.1%
Contains more Folate +54.5%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Tilefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0%
Contains more Vitamin A +305.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +59.1%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +72%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +111.1%
Contains more Folate +54.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
2
Tilefish
Tilefish
Contains more Fats +31.8%
Contains more Protein +22.8%
Contains more Other +625%
Equal in Water - 70.24
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Tilefish
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Contains more Fats +31.8%
Contains more Protein +22.8%
Contains more Other +625%
Equal in Water - 70.24

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
1
Tilefish
Tilefish
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +20.9%
Contains less Saturated Fat -37.2%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Tilefish
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +20.9%
Contains less Saturated Fat -37.2%

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 Tilefish
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Tilefish Opinion
Protein 19.94g 24.49g Tilefish
Fats 6.18g 4.69g Rainbow trout
Calories 141kcal 147kcal Tilefish
Calcium 25mg 26mg Tilefish
Iron 0.31mg 0.31mg
Magnesium 25mg 33mg Tilefish
Phosphorus 226mg 236mg Tilefish
Potassium 377mg 512mg Tilefish
Sodium 51mg 59mg Rainbow trout
Zinc 0.45mg 0.53mg Tilefish
Copper 0.046mg 0.052mg Tilefish
Manganese 0.011mg 0.015mg Tilefish
Selenium 23.6µg 51.5µg Tilefish
Vitamin A 280IU 69IU Rainbow trout
Vitamin A RAE 84µg 21µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.14mg Tilefish
Vitamin B2 0.09mg 0.19mg Tilefish
Vitamin B3 5.567mg 3.5mg Rainbow trout
Vitamin B5 1.667mg 0.87mg Rainbow trout
Vitamin B6 0.34mg 0.3mg Rainbow trout
Folate 11µg 17µg Tilefish
Vitamin B12 4.3µg 2.5µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg 0.274mg Tilefish
Threonine 0.915mg 1.074mg Tilefish
Isoleucine 0.962mg 1.128mg Tilefish
Leucine 1.696mg 1.99mg Tilefish
Lysine 1.916mg 2.249mg Tilefish
Methionine 0.618mg 0.725mg Tilefish
Phenylalanine 0.815mg 0.956mg Tilefish
Valine 1.075mg 1.262mg Tilefish
Histidine 0.614mg 0.721mg Tilefish
Cholesterol 59mg 64mg Rainbow trout
Trans Fat 0.047g Tilefish
Saturated Fat 1.383g 0.868g Tilefish
Omega-3 - DHA 0.516g 0.733g Tilefish
Omega-3 - EPA 0.217g 0.172g Rainbow trout
Omega-3 - DPA 0.091g 0.143g Tilefish
Monounsaturated Fat 1.979g 1.332g Rainbow trout
Polyunsaturated fat 1.507g 1.246g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Tilefish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Rainbow trout
50%
Tilefish
Minerals Daily Need Coverage Score
33%
Rainbow trout
51%
Tilefish

Comparison summary

Which food is lower in Sugar?
Tilefish
Tilefish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Tilefish
Tilefish is lower in Saturated Fat (difference - 0.515g)
Which food is cheaper?
Tilefish
Tilefish is cheaper (difference - $7)
Which food is richer in minerals?
Tilefish
Tilefish is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 5mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.