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  6. Rainbow trout vs. Welsh onion

Rainbow trout vs. Welsh onion — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and welsh onion

  • Rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, and vitamin B6, while welsh onion has more vitamin K and vitamin C.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than welsh onion.
  • The amount of cholesterol in welsh onion is lower.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout is 0, while the glycemic index of welsh onion is 39.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Onions, welsh, raw.

Infographic

Rainbow trout vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more CalciumCalcium +38.9%
Contains more PotassiumPotassium +77.8%
Contains more PhosphorusPhosphorus +361.2%
Contains more SeleniumSelenium +3833.3%
Contains more IronIron +293.5%
Contains more CopperCopper +52.2%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1145.5%
~equal in Magnesium ~23mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +358.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B3Vitamin B3 +1291.8%
Contains more Vitamin B5Vitamin B5 +886.4%
Contains more Vitamin B6Vitamin B6 +372.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1126.4%
Contains more Vitamin CVitamin C +831%
Contains more Vitamin KVitamin K +193300%
Contains more FolateFolate +45.5%
~equal in Vitamin B2 ~0.09mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Welsh onion DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin K 0.1µg 193.4µg 161%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.6µg 42%
Protein 19.94g 1.9g 36%
Vitamin B3 5.567mg 0.4mg 32%
Vitamin B5 1.667mg 0.169mg 30%
Vitamin C 2.9mg 27mg 27%
Phosphorus 226mg 49mg 25%
Vitamin B6 0.34mg 0.072mg 21%
Cholesterol 59mg 0mg 20%
Vitamin E 2.34mg 0.51mg 12%
Iron 0.31mg 1.22mg 11%
Choline 65mg 5.3mg 11%
Fiber 0g 2.4g 10%
Vitamin A 84µg 9%
Polyunsaturated fat 1.507g 0.156g 9%
Fats 6.18g 0.4g 9%
Saturated fat 1.383g 0.067g 6%
Vitamin B1 0.12mg 0.05mg 6%
Monounsaturated fat 1.979g 0.056g 5%
Calories 141kcal 34kcal 5%
Potassium 377mg 212mg 5%
Manganese 0.011mg 0.137mg 5%
Copper 0.046mg 0.07mg 3%
Carbs 0g 6.5g 2%
Sodium 51mg 17mg 1%
Zinc 0.45mg 0.52mg 1%
Folate 11µg 16µg 1%
Calcium 25mg 18mg 1%
Net carbs 0g 4.1g N/A
Magnesium 25mg 23mg 0%
Sugar 0g 2.18g N/A
Vitamin B2 0.09mg 0.09mg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.021mg 0%
Threonine 0.915mg 0.074mg 0%
Isoleucine 0.962mg 0.081mg 0%
Leucine 1.696mg 0.113mg 0%
Lysine 1.916mg 0.095mg 0%
Methionine 0.618mg 0.021mg 0%
Phenylalanine 0.815mg 0.061mg 0%
Valine 1.075mg 0.084mg 0%
Histidine 0.614mg 0.033mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 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% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +949.5%
Contains more FatsFats +1445%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.6%
Contains more OtherOther +775%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +3433.9%
Contains more Poly. FatPolyunsaturated fat +866%
Contains less Sat. FatSaturated fat -95.2%

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.