Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Rainbow trout
  5. Compare
  6. Rainbow trout vs. Wild rice

Rainbow trout vs. Wild rice — In-Depth Nutrition Comparison

Compare

How are rainbow trout and wild rice different?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B5, vitamin B3, phosphorus, vitamin B6, and vitamin E; however, wild rice is richer in manganese.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Wild rice has less cholesterol.
  • Rainbow trout has a lower glycemic index (0) than wild rice (57).

Fish, trout, rainbow, farmed, raw and Wild rice, cooked are the varieties used in this article.

Infographic

Rainbow trout vs Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +273.3%
Contains more PhosphorusPhosphorus +175.6%
Contains more SeleniumSelenium +2850%
Contains more MagnesiumMagnesium +28%
Contains more IronIron +93.5%
Contains more CopperCopper +163%
Contains more ZincZinc +197.8%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +2463.6%

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 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B3Vitamin B3 +332.6%
Contains more Vitamin B5Vitamin B5 +982.5%
Contains more Vitamin B6Vitamin B6 +151.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +537.3%
Contains more Vitamin KVitamin K +400%
Contains more FolateFolate +136.4%
~equal in Vitamin B2 ~0.087mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Wild rice DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.8µg 41%
Protein 19.94g 3.99g 32%
Vitamin B5 1.667mg 0.154mg 30%
Vitamin B3 5.567mg 1.287mg 27%
Phosphorus 226mg 82mg 21%
Cholesterol 59mg 0mg 20%
Vitamin B6 0.34mg 0.135mg 16%
Vitamin E 2.34mg 0.24mg 14%
Manganese 0.011mg 0.282mg 12%
Choline 65mg 10.2mg 10%
Vitamin A 84µg 0µg 9%
Fats 6.18g 0.34g 9%
Polyunsaturated fat 1.507g 0.213g 9%
Potassium 377mg 101mg 8%
Zinc 0.45mg 1.34mg 8%
Copper 0.046mg 0.121mg 8%
Carbs 0g 21.34g 7%
Fiber 0g 1.8g 7%
Vitamin B1 0.12mg 0.052mg 6%
Saturated fat 1.383g 0.049g 6%
Monounsaturated fat 1.979g 0.05g 5%
Folate 11µg 26µg 4%
Iron 0.31mg 0.6mg 4%
Vitamin C 2.9mg 0mg 3%
Calories 141kcal 101kcal 2%
Sodium 51mg 3mg 2%
Calcium 25mg 3mg 2%
Magnesium 25mg 32mg 2%
Net carbs 0g 19.54g N/A
Sugar 0g 0.73g N/A
Vitamin B2 0.09mg 0.087mg 0%
Vitamin K 0.1µg 0.5µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.049mg 0%
Threonine 0.915mg 0.127mg 0%
Isoleucine 0.962mg 0.167mg 0%
Leucine 1.696mg 0.276mg 0%
Lysine 1.916mg 0.17mg 0%
Methionine 0.618mg 0.119mg 0%
Phenylalanine 0.815mg 0.195mg 0%
Valine 1.075mg 0.232mg 0%
Histidine 0.614mg 0.104mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more ProteinProtein +399.7%
Contains more FatsFats +1717.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
~equal in Water ~73.93g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated fat +3858%
Contains more Poly. FatPolyunsaturated fat +607.5%
Contains less Sat. FatSaturated fat -96.5%

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.