Flatfish vs. Rainbow trout — In-Depth Nutrition Comparison
Compare
How are Flatfish and Rainbow trout different?
- Flatfish is higher in Selenium, and Phosphorus, however, Rainbow trout is richer in Vitamin B12, Vitamin D, Vitamin B5, Vitamin B3, Vitamin B6, Vitamin E , and Vitamin A RAE.
- Daily need coverage for Vitamin B12 from Rainbow trout is 125% higher.
- Flatfish contains 7 times more Sodium than Rainbow trout. While Flatfish contains 363mg of Sodium, Rainbow trout contains only 51mg.
Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, trout, rainbow, farmed, raw are the varieties used in this article.
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.
Contains
more
Phosphorus
+36.7%
Contains
more
Manganese
+54.5%
Contains
more
Selenium
+38.1%
Contains
more
Iron
+34.8%
Contains
more
Magnesium
+13.6%
Contains
more
Potassium
+91.4%
Contains
less
Sodium
-86%
Contains
more
Zinc
+15.4%
Contains
more
Copper
+100%
Equal in Calcium - 25
Contains
more
Phosphorus
+36.7%
Contains
more
Manganese
+54.5%
Contains
more
Selenium
+38.1%
Contains
more
Iron
+34.8%
Contains
more
Magnesium
+13.6%
Contains
more
Potassium
+91.4%
Contains
less
Sodium
-86%
Contains
more
Zinc
+15.4%
Contains
more
Copper
+100%
Equal in Calcium - 25
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 A
+656.8%
Contains
more
Vitamin E
+203.9%
Contains
more
Vitamin D
+354.3%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+361.5%
Contains
more
Vitamin B2
+260%
Contains
more
Vitamin B3
+335.6%
Contains
more
Vitamin B5
+634.4%
Contains
more
Vitamin B6
+195.7%
Contains
more
Folate
+83.3%
Contains
more
Vitamin B12
+228.2%
Equal in Vitamin K - 0.1
Contains
more
Vitamin A
+656.8%
Contains
more
Vitamin E
+203.9%
Contains
more
Vitamin D
+354.3%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B1
+361.5%
Contains
more
Vitamin B2
+260%
Contains
more
Vitamin B3
+335.6%
Contains
more
Vitamin B5
+634.4%
Contains
more
Vitamin B6
+195.7%
Contains
more
Folate
+83.3%
Contains
more
Vitamin B12
+228.2%
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Other
+1500%
Contains
more
Protein
+30.8%
Contains
more
Fats
+160.8%
Equal in Water - 73.8
Protein:
15.24 g
Fats:
2.37 g
Carbs:
0 g
Water:
81.11 g
Other:
1.28 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Contains
more
Other
+1500%
Contains
more
Protein
+30.8%
Contains
more
Fats
+160.8%
Equal in Water - 73.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-60.8%
Contains
more
Monounsaturated Fat
+201.2%
Contains
more
Polyunsaturated fat
+228.3%
Saturated Fat:
0.542 g
Monounsaturated Fat:
0.657 g
Polyunsaturated fat:
0.459 g
Saturated Fat:
1.383 g
Monounsaturated Fat:
1.979 g
Polyunsaturated fat:
1.507 g
Contains
less
Saturated Fat
-60.8%
Contains
more
Monounsaturated Fat
+201.2%
Contains
more
Polyunsaturated fat
+228.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 15.24g | 19.94g |
|
| Fats | 2.37g | 6.18g |
|
| Calories | 86kcal | 141kcal |
|
| Calcium | 25mg | 25mg | |
| Iron | 0.23mg | 0.31mg |
|
| Magnesium | 22mg | 25mg |
|
| Phosphorus | 309mg | 226mg |
|
| Potassium | 197mg | 377mg |
|
| Sodium | 363mg | 51mg |
|
| Zinc | 0.39mg | 0.45mg |
|
| Copper | 0.023mg | 0.046mg |
|
| Manganese | 0.017mg | 0.011mg |
|
| Selenium | 32.6µg | 23.6µg |
|
| Vitamin A | 37IU | 280IU |
|
| Vitamin A RAE | 12µg | 84µg |
|
| Vitamin E | 0.77mg | 2.34mg |
|
| Vitamin D | 139IU | 635IU |
|
| Vitamin D | 3.5µg | 15.9µg |
|
| Vitamin C | 0mg | 2.9mg |
|
| Vitamin B1 | 0.026mg | 0.12mg |
|
| Vitamin B2 | 0.025mg | 0.09mg |
|
| Vitamin B3 | 1.278mg | 5.567mg |
|
| Vitamin B5 | 0.227mg | 1.667mg |
|
| Vitamin B6 | 0.115mg | 0.34mg |
|
| Folate | 6µg | 11µg |
|
| Vitamin B12 | 1.31µg | 4.3µg |
|
| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.197mg | 0.234mg |
|
| Threonine | 0.719mg | 0.915mg |
|
| Isoleucine | 0.754mg | 0.962mg |
|
| Leucine | 1.335mg | 1.696mg |
|
| Lysine | 1.561mg | 1.916mg |
|
| Methionine | 0.56mg | 0.618mg |
|
| Phenylalanine | 0.624mg | 0.815mg |
|
| Valine | 0.8mg | 1.075mg |
|
| Histidine | 0.374mg | 0.614mg |
|
| Cholesterol | 56mg | 59mg |
|
| Trans Fat | 0.014g | 0.047g |
|
| Saturated Fat | 0.542g | 1.383g |
|
| Omega-3 - DHA | 0.132g | 0.516g |
|
| Omega-3 - EPA | 0.168g | 0.217g |
|
| Omega-3 - DPA | 0.034g | 0.091g |
|
| Monounsaturated Fat | 0.657g | 1.979g |
|
| Polyunsaturated fat | 0.459g | 1.507g |
|
| Omega-6 - Eicosadienoic acid | 0.006g | 0.04g |
|
| Omega-6 - Linoleic acid | 0.466g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.008g |
|
|
| Omega-3 - ALA | 0.059g |
|
|
| Omega-3 - Eicosatrienoic acid | 0.007g |
|
|
| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet | Equal | |
| Low Calories diet |
|
|
| Low Glycemic Index diet | Equal | |
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
31%
119%
Minerals Daily Need Coverage Score
43%
33%
Comparison summary
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 312mg)
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 0.841g)
Which food is cheaper?
Flatfish is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.