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  6. Goat cheese vs. Rainbow trout

Goat cheese vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between goat cheese and rainbow trout?

  • Goat cheese is higher in copper, vitamin B2, calcium, and vitamin A, yet rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B5, and vitamin B3.
  • Rainbow trout's daily need coverage for vitamin B12 is 170% more.
  • Goat cheese has 15 times more saturated fat than rainbow trout. While goat cheese has 20.639g of saturated fat, rainbow trout has only 1.383g.

We used Cheese, goat, semisoft type and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Goat cheese vs Rainbow trout 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +1092%
Contains more IronIron +422.6%
Contains more CopperCopper +1126.1%
Contains more ZincZinc +46.7%
Contains more PhosphorusPhosphorus +65.9%
Contains more ManganeseManganese +745.5%
Contains more PotassiumPotassium +138.6%
Contains less SodiumSodium -87.7%
Contains more SeleniumSelenium +521.1%

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
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%
Contains more Vitamin AVitamin A +384.5%
Contains more Vitamin B2Vitamin B2 +651.1%
Contains more Vitamin KVitamin K +2400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin DVitamin D +3080%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B3Vitamin B3 +384.9%
Contains more Vitamin B5Vitamin B5 +777.4%
Contains more Vitamin B6Vitamin B6 +466.7%
Contains more Vitamin B12Vitamin B12 +1854.5%
Contains more FolateFolate +450%
Contains more CholineCholine +322.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +382.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3575%
Contains more WaterWater +62.1%
~equal in Protein ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +244%
Contains less Sat. FatSaturated fat -93.3%
Contains more Poly. FatPolyunsaturated fat +112.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Goat cheese Rainbow trout DV% diff.
Vitamin B12 0.22µg 4.3µg 170%
Saturated fat 20.639g 1.383g 88%
Vitamin D 0.5µg 15.9µg 77%
Vitamin D 22IU 635IU 77%
Copper 0.564mg 0.046mg 58%
Vitamin B2 0.676mg 0.09mg 45%
Vitamin A 407µg 84µg 36%
Selenium 3.8µg 23.6µg 36%
Fats 29.84g 6.18g 36%
Vitamin B5 0.19mg 1.667mg 30%
Vitamin B3 1.148mg 5.567mg 28%
Calcium 298mg 25mg 27%
Vitamin B6 0.06mg 0.34mg 22%
Phosphorus 375mg 226mg 21%
Iron 1.62mg 0.31mg 16%
Sodium 415mg 51mg 16%
Vitamin E 0.26mg 2.34mg 14%
Monounsaturated fat 6.808g 1.979g 12%
Calories 364kcal 141kcal 11%
Choline 15.4mg 65mg 9%
Cholesterol 79mg 59mg 7%
Potassium 158mg 377mg 6%
Polyunsaturated fat 0.709g 1.507g 5%
Vitamin B1 0.072mg 0.12mg 4%
Manganese 0.093mg 0.011mg 4%
Protein 21.58g 19.94g 3%
Vitamin C 0mg 2.9mg 3%
Zinc 0.66mg 0.45mg 2%
Vitamin K 2.5µg 0.1µg 2%
Folate 2µg 11µg 2%
Magnesium 29mg 25mg 1%
Carbs 0.12g 0g 0%
Net carbs 0.12g 0g N/A
Sugar 0.12g 0g N/A
Trans fat 0.047g N/A
Tryptophan 0.227mg 0.234mg 0%
Threonine 0.805mg 0.915mg 0%
Isoleucine 0.893mg 0.962mg 0%
Leucine 1.861mg 1.696mg 0%
Lysine 1.549mg 1.916mg 0%
Methionine 0.575mg 0.618mg 0%
Phenylalanine 0.859mg 0.815mg 0%
Valine 1.485mg 1.075mg 0%
Histidine 0.589mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Goat cheese Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
32%
Goat cheese
95%
Rainbow trout
Minerals Daily Need Coverage Score
64%
Goat cheese
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 364mg)
Which food is lower in Saturated fat?
Rainbow trout
Rainbow trout is lower in Saturated fat (difference - 19.256g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $5)
Which food is richer in minerals?
Goat cheese
Goat cheese is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.