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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.
Rainbow trout
Rainbow trout
1
:
9
Trout
Trout
Contains less Sodium -16.4%
Contains more Calcium +20%
Contains more Iron +16.1%
Contains more Magnesium +20%
Contains more Phosphorus +19.5%
Contains more Potassium +19.4%
Contains more Zinc +20%
Contains more Copper +19.6%
Contains more Manganese +18.2%
Contains more Selenium +19.1%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains less Sodium -16.4%
Contains more Calcium +20%
Contains more Iron +16.1%
Contains more Magnesium +20%
Contains more Phosphorus +19.5%
Contains more Potassium +19.4%
Contains more Zinc +20%
Contains more Copper +19.6%
Contains more Manganese +18.2%
Contains more Selenium +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.
Rainbow trout
Rainbow trout
1
:
9
Trout
Trout
Contains more Vitamin E +19.2%
Contains more Vitamin D +19.5%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +13.5%
Equal in Vitamin A - 301
Equal in Vitamin C - 2.9
Equal in Folate - 12
Equal in Vitamin B12 - 4.11
Equal in Vitamin K - 0.1
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%
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
Contains more Vitamin E +19.2%
Contains more Vitamin D +19.5%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +13.5%
Equal in Vitamin A - 301
Equal in Vitamin C - 2.9
Equal in Folate - 12
Equal in Vitamin B12 - 4.11
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
1
:
3
Trout
Trout
Contains more Protein +19.4%
Contains more Fats +19.4%
Contains more Other +25%
Equal in Water - 68.72
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Protein +19.4%
Contains more Fats +19.4%
Contains more Other +25%
Equal in Water - 68.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
1
:
2
Trout
Trout
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +19.4%
Contains more Polyunsaturated fat +19.4%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains less Saturated Fat -16.2%
Contains more Monounsaturated Fat +19.4%
Contains more Polyunsaturated fat +19.4%

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Trout Opinion
Protein 19.94g 23.8g Trout
Fats 6.18g 7.38g Trout
Calories 141kcal 168kcal Trout
Calcium 25mg 30mg Trout
Iron 0.31mg 0.36mg Trout
Magnesium 25mg 30mg Trout
Phosphorus 226mg 270mg Trout
Potassium 377mg 450mg Trout
Sodium 51mg 61mg Rainbow trout
Zinc 0.45mg 0.54mg Trout
Copper 0.046mg 0.055mg Trout
Manganese 0.011mg 0.013mg Trout
Selenium 23.6µg 28.1µg Trout
Vitamin A 280IU 301IU Trout
Vitamin A RAE 84µg 100µg Trout
Vitamin E 2.34mg 2.79mg Trout
Vitamin D 635IU 759IU Trout
Vitamin D 15.9µg 19µg Trout
Vitamin C 2.9mg 2.9mg
Vitamin B1 0.12mg 0.143mg Trout
Vitamin B2 0.09mg 0.107mg Trout
Vitamin B3 5.567mg 6.646mg Trout
Vitamin B5 1.667mg 1.99mg Trout
Vitamin B6 0.34mg 0.386mg Trout
Folate 11µg 12µg Trout
Vitamin B12 4.3µg 4.11µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.279mg Trout
Threonine 0.915mg 1.092mg Trout
Isoleucine 0.962mg 1.148mg Trout
Leucine 1.696mg 2.025mg Trout
Lysine 1.916mg 2.287mg Trout
Methionine 0.618mg 0.738mg Trout
Phenylalanine 0.815mg 0.973mg Trout
Valine 1.075mg 1.283mg Trout
Histidine 0.614mg 0.733mg Trout
Cholesterol 59mg 70mg Rainbow trout
Trans Fat 0.047g 0.056g Rainbow trout
Saturated Fat 1.383g 1.651g Rainbow trout
Omega-3 - DHA 0.516g 0.616g Trout
Omega-3 - EPA 0.217g 0.259g Trout
Omega-3 - DPA 0.091g 0.109g Trout
Monounsaturated Fat 1.979g 2.363g Trout
Polyunsaturated fat 1.507g 1.799g Trout
Omega-6 - Eicosadienoic acid 0.04g 0.047g 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 Trout
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
131%
Trout
Minerals Daily Need Coverage Score
33%
Rainbow trout
40%
Trout

Comparison summary

Which food is richer in minerals?
Trout
Trout is relatively richer in minerals
Which food is cheaper?
Trout
Trout is cheaper (difference - $7)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.268g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. 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.