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Rainbow trout vs Tuna - In-Depth Nutrition Comparison

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How are Rainbow trout and Tuna different?

  • Tuna is higher than Rainbow trout in Vitamin B12, Vitamin A, Selenium, Vitamin B3, Vitamin B2, Phosphorus, Vitamin B6, Vitamin B1, Iron and Magnesium.
  • Tuna covers your daily need of Vitamin B12 274% more than Rainbow trout.

Fish, trout, rainbow, farmed, raw and Fish, tuna, fresh, bluefin, cooked, dry heat types were used in this article.

Infographic

Rainbow trout vs Tuna infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tuna
Contains more Calcium +150%
Contains more Potassium +16.7%
Contains more Iron +322.6%
Contains more Magnesium +156%
Contains more Copper +139.1%
Contains more Zinc +71.1%
Contains more Phosphorus +44.2%
Equal in Sodium - 50
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Contains more Calcium +150%
Contains more Potassium +16.7%
Contains more Iron +322.6%
Contains more Magnesium +156%
Contains more Copper +139.1%
Contains more Zinc +71.1%
Contains more Phosphorus +44.2%
Equal in Sodium - 50

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B5 +21.7%
Contains more Folate +450%
Contains more Vitamin A +800%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +89.3%
Contains more Vitamin B6 +54.4%
Contains more Vitamin B12 +153%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +21.7%
Contains more Folate +450%
Contains more Vitamin A +800%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +89.3%
Contains more Vitamin B6 +54.4%
Contains more Vitamin B12 +153%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
119
Rainbow trout
171
Tuna
Mineral Summary Score
25
Rainbow trout
41
Tuna

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Rainbow trout
179%
Tuna
Carbohydrates
0%
Rainbow trout
0%
Tuna
Fats
29%
Rainbow trout
29%
Tuna

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Tuna
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rainbow trout Tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 10mg)
Which food contains less Sugars?
Tuna
Tuna contains less Sugars (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.229g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rainbow trout Tuna Opinion
Calories 141 184 Tuna
Protein 19.94 29.91 Tuna
Fats 6.18 6.28 Tuna
Vitamin C 2.9 0 Rainbow trout
Carbs 0 0
Cholesterol 59 49 Tuna
Vitamin D 635 Rainbow trout
Iron 0.31 1.31 Tuna
Calcium 25 10 Rainbow trout
Potassium 377 323 Rainbow trout
Magnesium 25 64 Tuna
Sugars 0 Tuna
Fiber 0 0
Copper 0.046 0.11 Tuna
Zinc 0.45 0.77 Tuna
Starch
Phosphorus 226 326 Tuna
Sodium 51 50 Tuna
Vitamin A 280 2520 Tuna
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.278 Tuna
Vitamin B2 0.09 0.306 Tuna
Vitamin B3 5.567 10.54 Tuna
Vitamin B5 1.667 1.37 Rainbow trout
Vitamin B6 0.34 0.525 Tuna
Vitamin B12 4.3 10.88 Tuna
Vitamin K 0.1 Rainbow trout
Folate 11 2 Rainbow trout
Trans Fat 0.047 Tuna
Saturated Fat 1.383 1.612 Rainbow trout
Monounsaturated Fat 1.979 2.053 Tuna
Polyunsaturated fat 1.507 1.844 Tuna
Tryptophan 0.234 0.335 Tuna
Threonine 0.915 1.311 Tuna
Isoleucine 0.962 1.378 Tuna
Leucine 1.696 2.431 Tuna
Lysine 1.916 2.747 Tuna
Methionine 0.618 0.885 Tuna
Phenylalanine 0.815 1.168 Tuna
Valine 1.075 1.541 Tuna
Histidine 0.614 0.88 Tuna
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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/173707/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.