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  6. Rainbow trout vs. Zucchini

Rainbow trout vs. Zucchini — In-Depth Nutrition Comparison

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What are the differences between rainbow trout and zucchini?

  • Rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin E, and vitamin B6, yet zucchini is higher in vitamin C.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% more.
  • The amount of cholesterol in zucchini is lower.
  • The glycemic index of rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Rainbow trout vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +56.3%
Contains more PotassiumPotassium +44.4%
Contains more ZincZinc +40.6%
Contains more PhosphorusPhosphorus +494.7%
Contains more SeleniumSelenium +11700%
Contains more IronIron +19.4%
Contains more CopperCopper +15.2%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +1509.1%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +740%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B3Vitamin B3 +1134.4%
Contains more Vitamin B5Vitamin B5 +717.2%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +584.2%
Contains more Vitamin CVitamin C +517.2%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +118.2%
~equal in Vitamin B2 ~0.094mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Zucchini DV% diff.
Vitamin B12 4.3µg 0µg 179%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Selenium 23.6µg 0.2µg 43%
Protein 19.94g 1.21g 37%
Vitamin B3 5.567mg 0.451mg 32%
Vitamin B5 1.667mg 0.204mg 29%
Phosphorus 226mg 38mg 27%
Cholesterol 59mg 0mg 20%
Vitamin C 2.9mg 17.9mg 17%
Vitamin E 2.34mg 0.12mg 15%
Vitamin B6 0.34mg 0.163mg 14%
Choline 65mg 9.5mg 10%
Polyunsaturated fat 1.507g 0.091g 9%
Fats 6.18g 0.32g 9%
Vitamin A 84µg 10µg 8%
Manganese 0.011mg 0.177mg 7%
Vitamin B1 0.12mg 0.045mg 6%
Saturated fat 1.383g 0.084g 6%
Calories 141kcal 17kcal 6%
Monounsaturated fat 1.979g 0.011g 5%
Vitamin K 0.1µg 4.3µg 4%
Fiber 0g 1g 4%
Potassium 377mg 261mg 3%
Folate 11µg 24µg 3%
Magnesium 25mg 18mg 2%
Fructose 1.38g 2%
Sodium 51mg 8mg 2%
Calcium 25mg 16mg 1%
Iron 0.31mg 0.37mg 1%
Carbs 0g 3.11g 1%
Copper 0.046mg 0.053mg 1%
Zinc 0.45mg 0.32mg 1%
Net carbs 0g 2.11g N/A
Sugar 0g 2.5g N/A
Vitamin B2 0.09mg 0.094mg 0%
Trans fat 0.047g 0g N/A
Tryptophan 0.234mg 0.01mg 0%
Threonine 0.915mg 0.029mg 0%
Isoleucine 0.962mg 0.044mg 0%
Leucine 1.696mg 0.071mg 0%
Lysine 1.916mg 0.067mg 0%
Methionine 0.618mg 0.018mg 0%
Phenylalanine 0.815mg 0.043mg 0%
Valine 1.075mg 0.054mg 0%
Histidine 0.614mg 0.026mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.516g 0g N/A
Omega-3 - ALA 0.059g 0.061g 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 0.03g 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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +1547.9%
Contains more FatsFats +1831.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.4%
Contains more OtherOther +612.5%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +17890.9%
Contains more Poly. FatPolyunsaturated fat +1556%
Contains less Sat. FatSaturated fat -93.9%

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.