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  6. Rainbow trout vs. Yogurt

Rainbow trout vs. Yogurt — In-Depth Nutrition Comparison

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What are the main differences between rainbow trout and yogurt?

  • Rainbow trout is richer in vitamin B12, vitamin D, vitamin B3, vitamin B5, selenium, vitamin B6, vitamin E, and phosphorus, yet yogurt is richer in vitamin B2.
  • Rainbow trout's daily need coverage for vitamin B12 is 148% higher.
  • Yogurt contains less cholesterol.
  • Rainbow trout has a lower glycemic index than yogurt.

We used Fish, trout, rainbow, farmed, raw and Yogurt, Greek, plain, nonfat types in this comparison.

Infographic

Rainbow trout vs Yogurt 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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +167.4%
Contains more IronIron +342.9%
Contains more CopperCopper +170.6%
Contains more PhosphorusPhosphorus +67.4%
Contains more ManganeseManganese +22.2%
Contains more SeleniumSelenium +143.3%
Contains more CalciumCalcium +340%
Contains more ZincZinc +15.6%
Contains less SodiumSodium -29.4%

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%
Yogurt
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin EVitamin E +23300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +421.7%
Contains more Vitamin B3Vitamin B3 +2576.4%
Contains more Vitamin B5Vitamin B5 +403.6%
Contains more Vitamin B6Vitamin B6 +439.7%
Contains more Vitamin B12Vitamin B12 +473.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +57.1%
Contains more CholineCholine +330.5%
Contains more Vitamin B2Vitamin B2 +208.9%

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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +95.7%
Contains more FatsFats +1484.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.3%
Contains more OtherOther +800%

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +3634%
Contains more Poly. FatPolyunsaturated fat +12458.3%
Contains less Sat. FatSaturated fat -91.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Yogurt
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Rainbow trout Yogurt DV% diff.
Vitamin B12 4.3µg 0.75µg 148%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Vitamin B3 5.567mg 0.208mg 33%
Vitamin B5 1.667mg 0.331mg 27%
Selenium 23.6µg 9.7µg 25%
Vitamin B6 0.34mg 0.063mg 21%
Protein 19.94g 10.19g 20%
Cholesterol 59mg 5mg 18%
Vitamin E 2.34mg 0.01mg 16%
Vitamin B2 0.09mg 0.278mg 14%
Phosphorus 226mg 135mg 13%
Polyunsaturated fat 1.507g 0.012g 10%
Calcium 25mg 110mg 9%
Vitamin A 84µg 1µg 9%
Fats 6.18g 0.39g 9%
Choline 65mg 15.1mg 9%
Vitamin B1 0.12mg 0.023mg 8%
Potassium 377mg 141mg 7%
Saturated fat 1.383g 0.117g 6%
Monounsaturated fat 1.979g 0.053g 5%
Calories 141kcal 59kcal 4%
Copper 0.046mg 0.017mg 3%
Iron 0.31mg 0.07mg 3%
Magnesium 25mg 11mg 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 36mg 1%
Zinc 0.45mg 0.52mg 1%
Folate 11µg 7µg 1%
Carbs 0g 3.6g 1%
Net carbs 0g 3.6g N/A
Sugar 0g 3.24g N/A
Manganese 0.011mg 0.009mg 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.047g 0.006g N/A
Tryptophan 0.234mg 0%
Threonine 0.915mg 0%
Isoleucine 0.962mg 0%
Leucine 1.696mg 0%
Lysine 1.916mg 0%
Methionine 0.618mg 0%
Phenylalanine 0.815mg 0%
Valine 1.075mg 0%
Histidine 0.614mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.001g N/A
Omega-3 - DPA 0.091g 0g N/A
Omega-3 - Eicosatrienoic acid 0.007g 0g N/A
Omega-6 - Gamma-linoleic acid 0.008g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g 0g N/A
Omega-6 - Eicosadienoic acid 0.04g 0g N/A
Omega-6 - Linoleic acid 0.466g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
95%
Rainbow trout
17%
Yogurt
Minerals Daily Need Coverage Score
33%
Rainbow trout
19%
Yogurt

Comparison summary

Which food is lower in Cholesterol?
Yogurt
Yogurt is lower in Cholesterol (difference - 54mg)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 1.266g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $4.4)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 3.24g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.