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  6. Rainbow trout vs. Whey

Rainbow trout vs. Whey — In-Depth Nutrition Comparison

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The main differences between rainbow trout and whey

  • Whey contains less vitamin B12, selenium, vitamin B3, phosphorus, vitamin B5, vitamin B6, vitamin E, choline, and vitamin B1 than rainbow trout.
  • Daily need coverage for vitamin B12 for rainbow trout is 168% higher.
  • Whey is lower in cholesterol.
  • Whey has a higher glycemic index than rainbow trout.

Food types used in this article are Fish, trout, rainbow, farmed, raw and Whey, sweet, fluid.

Infographic

Rainbow trout vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +212.5%
Contains more PotassiumPotassium +134.2%
Contains more IronIron +416.7%
Contains more CopperCopper +1050%
Contains more ZincZinc +246.2%
Contains more PhosphorusPhosphorus +391.3%
Contains more ManganeseManganese +1000%
Contains more SeleniumSelenium +1142.1%
Contains more CalciumCalcium +88%
~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%
Whey
Whey
1
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +2800%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +7423%
Contains more Vitamin B5Vitamin B5 +335.2%
Contains more Vitamin B6Vitamin B6 +996.8%
Contains more Vitamin B12Vitamin B12 +1435.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +306.3%
Contains more Vitamin B2Vitamin B2 +75.6%

All nutrients comparison - raw data values

Nutrient Rainbow trout Whey DV% diff.
Vitamin B12 4.3µg 0.28µg 168%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 23.6µg 1.9µg 39%
Protein 19.94g 0.85g 38%
Vitamin B3 5.567mg 0.074mg 34%
Vitamin B5 1.667mg 0.383mg 26%
Phosphorus 226mg 46mg 26%
Vitamin B6 0.34mg 0.031mg 24%
Cholesterol 59mg 2mg 19%
Vitamin E 2.34mg 0mg 16%
Polyunsaturated fat 1.507g 0.011g 10%
Vitamin A 84µg 3µg 9%
Fats 6.18g 0.36g 9%
Choline 65mg 16mg 9%
Vitamin B1 0.12mg 0.036mg 7%
Calories 141kcal 27kcal 6%
Potassium 377mg 161mg 6%
Copper 0.046mg 0.004mg 5%
Monounsaturated fat 1.979g 0.1g 5%
Saturated fat 1.383g 0.23g 5%
Vitamin B2 0.09mg 0.158mg 5%
Magnesium 25mg 8mg 4%
Zinc 0.45mg 0.13mg 3%
Folate 11µg 1µg 3%
Vitamin C 2.9mg 0.1mg 3%
Iron 0.31mg 0.06mg 3%
Calcium 25mg 47mg 2%
Carbs 0g 5.14g 2%
Net carbs 0g 5.14g N/A
Sugar 0g 5.14g N/A
Sodium 51mg 54mg 0%
Manganese 0.011mg 0.001mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.013mg 0%
Threonine 0.915mg 0.054mg 0%
Isoleucine 0.962mg 0.047mg 0%
Leucine 1.696mg 0.078mg 0%
Lysine 1.916mg 0.068mg 0%
Methionine 0.618mg 0.016mg 0%
Phenylalanine 0.815mg 0.027mg 0%
Valine 1.075mg 0.046mg 0%
Histidine 0.614mg 0.016mg 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
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2245.9%
Contains more FatsFats +1616.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +26.2%
Contains more OtherOther +562.5%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1879%
Contains more Poly. FatPolyunsaturated fat +13600%
Contains less Sat. FatSaturated fat -83.4%

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.