Rainbow trout vs. Whitefish — In-Depth Nutrition Comparison
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Summary of differences between rainbow trout and whitefish
- Rainbow trout has more vitamin B12, vitamin B5, selenium, and vitamin B3, while whitefish has more phosphorus, zinc, copper, and polyunsaturated fat.
- Rainbow trout covers your daily need for vitamin B12, 139% more than whitefish.
- Rainbow trout contains 2 times more vitamin B5 than whitefish. While rainbow trout contains 1.667mg of vitamin B5, whitefish contains only 0.865mg.
- The amount of cholesterol in rainbow trout is lower.
These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Fish, whitefish, mixed species, cooked, dry heat.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -21.5% |
| Contains more SeleniumSelenium | +45.7% |
| Contains more MagnesiumMagnesium | +68% |
| Contains more CalciumCalcium | +32% |
| Contains more IronIron | +51.6% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +182.2% |
| Contains more PhosphorusPhosphorus | +53.1% |
| Contains more ManganeseManganese | +681.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +115.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +44.7% |
| Contains more Vitamin B5Vitamin B5 | +92.7% |
| Contains more Vitamin B12Vitamin B12 | +347.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.5% |
| Contains more Vitamin B2Vitamin B2 | +71.1% |
| Contains more FolateFolate | +54.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 4.3µg | 0.96µg | 139% |
| Vitamin D | 15.9µg | 80% | |
| Vitamin D | 635IU | 79% | |
| Phosphorus | 226mg | 346mg | 17% |
| Vitamin E | 2.34mg | 16% | |
| Vitamin B5 | 1.667mg | 0.865mg | 16% |
| Selenium | 23.6µg | 16.2µg | 13% |
| Choline | 65mg | 12% | |
| Vitamin B3 | 5.567mg | 3.846mg | 11% |
| Protein | 19.94g | 24.47g | 9% |
| Polyunsaturated fat | 1.507g | 2.755g | 8% |
| Zinc | 0.45mg | 1.27mg | 7% |
| Cholesterol | 59mg | 77mg | 6% |
| Copper | 0.046mg | 0.092mg | 5% |
| Vitamin B2 | 0.09mg | 0.154mg | 5% |
| Vitamin A | 84µg | 39µg | 5% |
| Magnesium | 25mg | 42mg | 4% |
| Vitamin B1 | 0.12mg | 0.171mg | 4% |
| Manganese | 0.011mg | 0.086mg | 3% |
| Vitamin C | 2.9mg | 0mg | 3% |
| Folate | 11µg | 17µg | 2% |
| Calories | 141kcal | 172kcal | 2% |
| Fats | 6.18g | 7.51g | 2% |
| Iron | 0.31mg | 0.47mg | 2% |
| Monounsaturated fat | 1.979g | 2.559g | 1% |
| Sodium | 51mg | 65mg | 1% |
| Potassium | 377mg | 406mg | 1% |
| Calcium | 25mg | 33mg | 1% |
| Saturated fat | 1.383g | 1.162g | 1% |
| Vitamin B6 | 0.34mg | 0.346mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.047g | N/A | |
| Tryptophan | 0.234mg | 0.274mg | 0% |
| Threonine | 0.915mg | 1.073mg | 0% |
| Isoleucine | 0.962mg | 1.128mg | 0% |
| Leucine | 1.696mg | 1.989mg | 0% |
| Lysine | 1.916mg | 2.248mg | 0% |
| Methionine | 0.618mg | 0.724mg | 0% |
| Phenylalanine | 0.815mg | 0.955mg | 0% |
| Valine | 1.075mg | 1.261mg | 0% |
| Histidine | 0.614mg | 0.721mg | 0% |
| Omega-3 - EPA | 0.217g | 0.406g | N/A |
| Omega-3 - DHA | 0.516g | 1.206g | N/A |
| Omega-3 - ALA | 0.059g | N/A | |
| Omega-3 - DPA | 0.091g | 0.209g | 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
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Protein:
24.47 g
Fats:
7.51 g
Carbs:
0 g
Water:
65.09 g
Other:
2.93 g
| Contains more WaterWater | +13.4% |
| Contains more ProteinProtein | +22.7% |
| Contains more FatsFats | +21.5% |
| Contains more OtherOther | +3562.5% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.383 g
Monounsaturated fat:
Mono. Fat
1.979 g
Polyunsaturated fat:
Poly. Fat
1.507 g
Saturated fat:
Sat. Fat
1.162 g
Monounsaturated fat:
Mono. Fat
2.559 g
Polyunsaturated fat:
Poly. Fat
2.755 g
| Contains less Sat. FatSaturated fat | -16% |
| Contains more Mono. FatMonounsaturated fat | +29.3% |
| Contains more Poly. FatPolyunsaturated fat | +82.8% |