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  6. Lettuce vs. Rainbow trout

Lettuce vs. Rainbow trout — In-Depth Nutrition Comparison

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Summary of differences between lettuce and rainbow trout

  • Lettuce has more vitamin A and vitamin K, while rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, and vitamin B6.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than lettuce.
  • Lettuce contains 1263 times more vitamin K than rainbow trout. While lettuce contains 126.3µg of vitamin K, rainbow trout contains only 0.1µg.
  • Rainbow trout has a lower glycemic index. The glycemic index of rainbow trout is 0, while the glycemic index of lettuce is 32.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 CalciumCalcium +44%
Contains more IronIron +177.4%
Contains less SodiumSodium -45.1%
Contains more ManganeseManganese +2172.7%
Contains more MagnesiumMagnesium +92.3%
Contains more PotassiumPotassium +94.3%
Contains more CopperCopper +58.6%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +679.3%
Contains more SeleniumSelenium +3833.3%

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
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 CVitamin C +217.2%
Contains more Vitamin AVitamin A +340.5%
Contains more Vitamin KVitamin K +126200%
Contains more FolateFolate +245.5%
Contains more Vitamin EVitamin E +963.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.4%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B3Vitamin B3 +1384.5%
Contains more Vitamin B5Vitamin B5 +1144%
Contains more Vitamin B6Vitamin B6 +277.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +377.9%

All nutrients comparison - raw data values

Nutrient Lettuce Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin K 126.3µg 0.1µg 105%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.6µg 23.6µg 42%
Protein 1.36g 19.94g 37%
Vitamin B3 0.375mg 5.567mg 32%
Vitamin A 370µg 84µg 32%
Vitamin B5 0.134mg 1.667mg 31%
Phosphorus 29mg 226mg 28%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.09mg 0.34mg 19%
Vitamin E 0.22mg 2.34mg 14%
Manganese 0.25mg 0.011mg 10%
Polyunsaturated fat 0.082g 1.507g 10%
Fats 0.15g 6.18g 9%
Choline 13.6mg 65mg 9%
Iron 0.86mg 0.31mg 7%
Folate 38µg 11µg 7%
Vitamin C 9.2mg 2.9mg 7%
Saturated fat 0.02g 1.383g 6%
Calories 15kcal 141kcal 6%
Monounsaturated fat 0.006g 1.979g 5%
Fiber 1.3g 0g 5%
Potassium 194mg 377mg 5%
Vitamin B1 0.07mg 0.12mg 4%
Magnesium 13mg 25mg 3%
Zinc 0.18mg 0.45mg 2%
Copper 0.029mg 0.046mg 2%
Carbs 2.87g 0g 1%
Sodium 28mg 51mg 1%
Fructose 0.43g 1%
Vitamin B2 0.08mg 0.09mg 1%
Calcium 36mg 25mg 1%
Net carbs 1.57g 0g N/A
Sugar 0.78g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.009mg 0.234mg 0%
Threonine 0.059mg 0.915mg 0%
Isoleucine 0.084mg 0.962mg 0%
Leucine 0.079mg 1.696mg 0%
Lysine 0.084mg 1.916mg 0%
Methionine 0.016mg 0.618mg 0%
Phenylalanine 0.055mg 0.815mg 0%
Valine 0.07mg 1.075mg 0%
Histidine 0.022mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 CarbsCarbs +∞%
Contains more WaterWater +28.7%
Contains more OtherOther +700%
Contains more ProteinProtein +1366.2%
Contains more FatsFats +4020%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +32883.3%
Contains more Poly. FatPolyunsaturated fat +1737.8%

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.