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  6. Herring vs. Rainbow trout

Herring vs. Rainbow trout — In-Depth Nutrition Comparison

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Significant differences between herring and rainbow trout

  • Herring is richer in vitamin B12, selenium, vitamin B2, iron, phosphorus, copper, and zinc, while rainbow trout is higher in vitamin D, vitamin B5, and vitamin B3.
  • Herring covers your daily vitamin B12 needs 368% more than rainbow trout.
  • Herring has 5 times more iron than rainbow trout. Herring has 1.41mg of iron, while rainbow trout has 0.31mg.

Specific food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Herring 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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
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 +64%
Contains more CalciumCalcium +196%
Contains more IronIron +354.8%
Contains more CopperCopper +156.5%
Contains more ZincZinc +182.2%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +98.3%
Contains less SodiumSodium -55.7%
~equal in Potassium ~377mg

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 2.3% 12% 27% 81% 28% 69% 77% 44% 80% 1643% 0.25% 9% 45%
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 B2Vitamin B2 +232.2%
Contains more Vitamin B12Vitamin B12 +205.6%
Contains more CholineCholine +28.2%
Contains more Vitamin CVitamin C +314.3%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +70.8%
Contains more Vitamin DVitamin D +194.4%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +125.3%
~equal in Vitamin B1 ~0.12mg
~equal in Vitamin B6 ~0.34mg
~equal in Vitamin K ~0.1µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Herring Rainbow trout DV% diff.
Vitamin B12 13.14µg 4.3µg 368%
Vitamin D 214IU 635IU 53%
Vitamin D 5.4µg 15.9µg 53%
Selenium 46.8µg 23.6µg 42%
Vitamin B5 0.74mg 1.667mg 19%
Vitamin B2 0.299mg 0.09mg 16%
Iron 1.41mg 0.31mg 14%
Phosphorus 303mg 226mg 11%
Vitamin B3 4.124mg 5.567mg 9%
Copper 0.118mg 0.046mg 8%
Polyunsaturated fat 2.735g 1.507g 8%
Fats 11.59g 6.18g 8%
Zinc 1.27mg 0.45mg 7%
Monounsaturated fat 4.79g 1.979g 7%
Protein 23.03g 19.94g 6%
Saturated fat 2.615g 1.383g 6%
Vitamin E 1.37mg 2.34mg 6%
Cholesterol 77mg 59mg 6%
Calcium 74mg 25mg 5%
Vitamin A 36µg 84µg 5%
Magnesium 41mg 25mg 4%
Calories 203kcal 141kcal 3%
Choline 83.3mg 65mg 3%
Sodium 115mg 51mg 3%
Vitamin C 0.7mg 2.9mg 2%
Vitamin B1 0.112mg 0.12mg 1%
Vitamin B6 0.348mg 0.34mg 1%
Manganese 0.04mg 0.011mg 1%
Potassium 419mg 377mg 1%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Folate 12µg 11µg 0%
Tryptophan 0.258mg 0.234mg 0%
Threonine 1.01mg 0.915mg 0%
Isoleucine 1.061mg 0.962mg 0%
Leucine 1.872mg 1.696mg 0%
Lysine 2.115mg 1.916mg 0%
Methionine 0.682mg 0.618mg 0%
Phenylalanine 0.899mg 0.815mg 0%
Valine 1.187mg 1.075mg 0%
Histidine 0.678mg 0.614mg 0%
Omega-3 - EPA 0.909g 0.217g N/A
Omega-3 - DHA 1.105g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.071g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 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 ProteinProtein +15.5%
Contains more FatsFats +87.5%
Contains more OtherOther +1425%
Contains more WaterWater +15%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 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 +142%
Contains more Poly. FatPolyunsaturated fat +81.5%
Contains less Sat. FatSaturated fat -47.1%

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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.