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  6. Rainbow trout vs. Trout

Rainbow trout vs. Trout — In-Depth Nutrition Comparison

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Differences between rainbow trout and trout

  • Rainbow trout is higher in vitamin B12; however, trout is richer in vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus.
  • Trout's daily need coverage for vitamin D is 21% higher.

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Fish, trout, rainbow, farmed, cooked, dry heat.

Infographic

Rainbow trout vs Trout 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%
Trout
Trout
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains less SodiumSodium -16.4%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +20%
Contains more PotassiumPotassium +19.4%
Contains more IronIron +16.1%
Contains more CopperCopper +19.6%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +19.1%

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%
Trout
Trout
9
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% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
Contains more Vitamin AVitamin A +19%
Contains more Vitamin EVitamin E +19.2%
Contains more Vitamin DVitamin D +19.5%
Contains more Vitamin B1Vitamin B1 +19.2%
Contains more Vitamin B2Vitamin B2 +18.9%
Contains more Vitamin B3Vitamin B3 +19.4%
Contains more Vitamin B5Vitamin B5 +19.4%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more CholineCholine +19.4%
~equal in Vitamin C ~2.9mg
~equal in Vitamin B12 ~4.11µg
~equal in Vitamin K ~0.1µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Rainbow trout Trout DV% diff.
Vitamin D 635IU 759IU 16%
Vitamin D 15.9µg 19µg 16%
Protein 19.94g 23.8g 8%
Vitamin B12 4.3µg 4.11µg 8%
Selenium 23.6µg 28.1µg 8%
Vitamin B3 5.567mg 6.646mg 7%
Vitamin B5 1.667mg 1.99mg 6%
Phosphorus 226mg 270mg 6%
Cholesterol 59mg 70mg 4%
Vitamin B6 0.34mg 0.386mg 4%
Vitamin E 2.34mg 2.79mg 3%
Choline 65mg 77.6mg 2%
Polyunsaturated fat 1.507g 1.799g 2%
Vitamin B1 0.12mg 0.143mg 2%
Vitamin A 84µg 100µg 2%
Potassium 377mg 450mg 2%
Fats 6.18g 7.38g 2%
Saturated fat 1.383g 1.651g 1%
Zinc 0.45mg 0.54mg 1%
Copper 0.046mg 0.055mg 1%
Vitamin B2 0.09mg 0.107mg 1%
Iron 0.31mg 0.36mg 1%
Calcium 25mg 30mg 1%
Magnesium 25mg 30mg 1%
Monounsaturated fat 1.979g 2.363g 1%
Calories 141kcal 168kcal 1%
Vitamin C 2.9mg 2.9mg 0%
Sodium 51mg 61mg 0%
Manganese 0.011mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g 0.056g N/A
Folate 11µg 12µg 0%
Tryptophan 0.234mg 0.279mg 0%
Threonine 0.915mg 1.092mg 0%
Isoleucine 0.962mg 1.148mg 0%
Leucine 1.696mg 2.025mg 0%
Lysine 1.916mg 2.287mg 0%
Methionine 0.618mg 0.738mg 0%
Phenylalanine 0.815mg 0.973mg 0%
Valine 1.075mg 1.283mg 0%
Histidine 0.614mg 0.733mg 0%
Omega-3 - EPA 0.217g 0.259g N/A
Omega-3 - DHA 0.516g 0.616g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.109g 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 0.047g 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
Trout
Trout
3
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more ProteinProtein +19.4%
Contains more FatsFats +19.4%
Contains more OtherOther +25%
~equal in Carbs ~0g
~equal in Water ~68.72g

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
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Contains less Sat. FatSaturated fat -16.2%
Contains more Mono. FatMonounsaturated fat +19.4%
Contains more Poly. FatPolyunsaturated fat +19.4%

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.