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  6. Rainbow trout vs. Watercress

Rainbow trout vs. Watercress — In-Depth Nutrition Comparison

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Differences between rainbow trout and watercress

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, and phosphorus; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has less cholesterol.
  • Rainbow trout has a lower glycemic index (0) than watercress (32).

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

Infographic

Rainbow trout vs Watercress 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +14.2%
Contains more IronIron +55%
Contains more ZincZinc +309.1%
Contains more PhosphorusPhosphorus +276.7%
Contains more SeleniumSelenium +2522.2%
Contains more CalciumCalcium +380%
Contains more CopperCopper +67.4%
Contains less SodiumSodium -19.6%
Contains more ManganeseManganese +2118.2%

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%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin EVitamin E +134%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +2683.5%
Contains more Vitamin B5Vitamin B5 +437.7%
Contains more Vitamin B6Vitamin B6 +163.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.2%
Contains more CholineCholine +622.2%
Contains more Vitamin CVitamin C +1382.8%
Contains more Vitamin AVitamin A +90.5%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin KVitamin K +249900%

All nutrients comparison - raw data values

Nutrient Rainbow trout Watercress DV% diff.
Vitamin K 0.1µg 250µg 208%
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin C 2.9mg 43mg 45%
Selenium 23.6µg 0.9µg 41%
Protein 19.94g 2.3g 35%
Vitamin B3 5.567mg 0.2mg 34%
Vitamin B5 1.667mg 0.31mg 27%
Phosphorus 226mg 60mg 24%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.34mg 0.129mg 16%
Manganese 0.011mg 0.244mg 10%
Calcium 25mg 120mg 10%
Polyunsaturated fat 1.507g 0.035g 10%
Choline 65mg 9mg 10%
Vitamin E 2.34mg 1mg 9%
Fats 6.18g 0.1g 9%
Vitamin A 84µg 160µg 8%
Calories 141kcal 11kcal 7%
Saturated fat 1.383g 0.027g 6%
Monounsaturated fat 1.979g 0.008g 5%
Copper 0.046mg 0.077mg 3%
Vitamin B1 0.12mg 0.09mg 3%
Zinc 0.45mg 0.11mg 3%
Vitamin B2 0.09mg 0.12mg 2%
Fiber 0g 0.5g 2%
Potassium 377mg 330mg 1%
Iron 0.31mg 0.2mg 1%
Magnesium 25mg 21mg 1%
Folate 11µg 9µg 1%
Net carbs 0g 0.79g N/A
Carbs 0g 1.29g 0%
Sugar 0g 0.2g N/A
Sodium 51mg 41mg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.03mg 0%
Threonine 0.915mg 0.133mg 0%
Isoleucine 0.962mg 0.093mg 0%
Leucine 1.696mg 0.166mg 0%
Lysine 1.916mg 0.134mg 0%
Methionine 0.618mg 0.02mg 0%
Phenylalanine 0.815mg 0.114mg 0%
Valine 1.075mg 0.137mg 0%
Histidine 0.614mg 0.04mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +767%
Contains more FatsFats +6080%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.9%
Contains more OtherOther +1400%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +24637.5%
Contains more Poly. FatPolyunsaturated fat +4205.7%
Contains less Sat. FatSaturated fat -98%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.