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  6. Rainbow trout vs. Waffle

Rainbow trout vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and waffle?

  • Rainbow trout is higher in vitamin B12, vitamin B5, vitamin B6, and vitamin B3, yet waffle is higher in selenium, iron, calcium, vitamin B2, and vitamin B1.
  • Rainbow trout's daily need coverage for vitamin B12 is 169% more.
  • Rainbow trout has 6 times more vitamin B6 than waffle. While rainbow trout has 0.34mg of vitamin B6, waffle has only 0.056mg.
  • The amount of sodium in rainbow trout is lower.
  • The glycemic index of rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Waffles, plain, prepared from recipe types in this article.

Infographic

Rainbow trout vs Waffle 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%
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +137.1%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -90%
Contains more CalciumCalcium +920%
Contains more IronIron +645.2%
Contains more CopperCopper +34.8%
Contains more ZincZinc +51.1%
Contains more ManganeseManganese +2309.1%
Contains more SeleniumSelenium +95.8%

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%
Waffle
Waffle
3
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +625%
Contains more Vitamin AVitamin A +29.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +168.5%
Contains more Vitamin B5Vitamin B5 +243.7%
Contains more Vitamin B6Vitamin B6 +507.1%
Contains more Vitamin B12Vitamin B12 +1620%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +119.2%
Contains more Vitamin B2Vitamin B2 +285.6%
Contains more FolateFolate +318.2%

All nutrients comparison - raw data values

Nutrient Rainbow trout Waffle DV% diff.
Vitamin B12 4.3µg 0.25µg 169%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 23.6µg 46.2µg 41%
Polyunsaturated fat 1.507g 6.785g 35%
Iron 0.31mg 2.31mg 25%
Vitamin B5 1.667mg 0.485mg 24%
Protein 19.94g 7.9g 24%
Calcium 25mg 255mg 23%
Vitamin B3 5.567mg 2.073mg 22%
Vitamin B6 0.34mg 0.056mg 22%
Vitamin B2 0.09mg 0.347mg 20%
Sodium 51mg 511mg 20%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Vitamin B1 0.12mg 0.263mg 12%
Fats 6.18g 14.1g 12%
Carbs 0g 32.9g 11%
Manganese 0.011mg 0.265mg 11%
Folate 11µg 46µg 9%
Calories 141kcal 291kcal 8%
Saturated fat 1.383g 2.866g 7%
Potassium 377mg 159mg 6%
Phosphorus 226mg 190mg 5%
Monounsaturated fat 1.979g 3.521g 4%
Cholesterol 59mg 69mg 3%
Vitamin C 2.9mg 0.4mg 3%
Vitamin A 84µg 65µg 2%
Zinc 0.45mg 0.68mg 2%
Copper 0.046mg 0.062mg 2%
Magnesium 25mg 19mg 1%
Net carbs 0g 32.9g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.099mg 0%
Threonine 0.915mg 0.289mg 0%
Isoleucine 0.962mg 0.362mg 0%
Leucine 1.696mg 0.63mg 0%
Lysine 1.916mg 0.384mg 0%
Methionine 0.618mg 0.179mg 0%
Phenylalanine 0.815mg 0.395mg 0%
Valine 1.075mg 0.409mg 0%
Histidine 0.614mg 0.187mg 0%
Omega-3 - EPA 0.217g 0.001g N/A
Omega-3 - DHA 0.516g 0.006g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0g 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 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more ProteinProtein +152.4%
Contains more WaterWater +75.7%
Contains more FatsFats +128.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3775%

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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -51.7%
Contains more Mono. FatMonounsaturated fat +77.9%
Contains more Poly. FatPolyunsaturated fat +350.2%

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.