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  6. Rainbow trout vs. Tuna

Rainbow trout vs. Tuna — In-Depth Nutrition Comparison

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Differences between rainbow trout and tuna

  • Rainbow trout is higher in vitamin D, vitamin B12, vitamin B5, and vitamin E; however, tuna is richer in selenium, vitamin B3, vitamin B6, phosphorus, and iron.
  • Tuna's daily need coverage for selenium is 154% higher.
  • Rainbow trout has 8 times more vitamin E than tuna. While rainbow trout has 2.34mg of vitamin E, tuna has only 0.29mg.
  • Tuna has less saturated fat.

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

Infographic

Rainbow trout vs Tuna 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%
Tuna
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +525%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +39.8%
Contains more IronIron +196.8%
Contains more PhosphorusPhosphorus +47.3%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +358.5%
~equal in Copper ~0.043mg
~equal in Zinc ~0.45mg
~equal in Sodium ~54mg

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%
Tuna
Tuna
5
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +281.8%
Contains more Vitamin EVitamin E +706.9%
Contains more Vitamin DVitamin D +695%
Contains more Vitamin B5Vitamin B5 +399.1%
Contains more Vitamin B12Vitamin B12 +83%
Contains more FolateFolate +450%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +52.2%
Contains more Vitamin B3Vitamin B3 +296.4%
Contains more Vitamin B6Vitamin B6 +205.3%
Contains more CholineCholine +19.4%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Rainbow trout Tuna DV% diff.
Selenium 23.6µg 108.2µg 154%
Vitamin B3 5.567mg 22.07mg 103%
Vitamin B12 4.3µg 2.35µg 81%
Vitamin D 15.9µg 2µg 70%
Vitamin D 635IU 82IU 69%
Vitamin B6 0.34mg 1.038mg 54%
Vitamin B5 1.667mg 0.334mg 27%
Protein 19.94g 29.15g 18%
Phosphorus 226mg 333mg 15%
Vitamin E 2.34mg 0.29mg 14%
Fats 6.18g 0.59g 9%
Polyunsaturated fat 1.507g 0.175g 9%
Iron 0.31mg 0.92mg 8%
Vitamin A 84µg 22µg 7%
Saturated fat 1.383g 0.205g 5%
Monounsaturated fat 1.979g 0.138g 5%
Vitamin B2 0.09mg 0.137mg 4%
Potassium 377mg 527mg 4%
Magnesium 25mg 42mg 4%
Cholesterol 59mg 47mg 4%
Vitamin C 2.9mg 0mg 3%
Calcium 25mg 4mg 2%
Folate 11µg 2µg 2%
Choline 65mg 77.6mg 2%
Vitamin B1 0.12mg 0.134mg 1%
Calories 141kcal 130kcal 1%
Copper 0.046mg 0.043mg 0%
Zinc 0.45mg 0.45mg 0%
Sodium 51mg 54mg 0%
Manganese 0.011mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g 0.02g N/A
Tryptophan 0.234mg 0.313mg 0%
Threonine 0.915mg 1.224mg 0%
Isoleucine 0.962mg 1.287mg 0%
Leucine 1.696mg 2.27mg 0%
Lysine 1.916mg 2.565mg 0%
Methionine 0.618mg 0.827mg 0%
Phenylalanine 0.815mg 1.091mg 0%
Valine 1.075mg 1.438mg 0%
Histidine 0.614mg 0.822mg 0%
Omega-3 - EPA 0.217g 0.015g N/A
Omega-3 - DHA 0.516g 0.105g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.005g 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 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +947.5%
Contains more ProteinProtein +46.2%
Contains more OtherOther +1500%
~equal in Carbs ~0g
~equal in Water ~68.98g

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +1334.1%
Contains more Poly. FatPolyunsaturated fat +761.1%
Contains less Sat. FatSaturated fat -85.2%

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.