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  6. Mango vs. Rainbow trout

Mango vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between mango and rainbow trout?

  • Mango is richer in vitamin C and vitamin A, yet rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B5, and vitamin B6.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Mango has 13 times more vitamin C than rainbow trout. Mango has 36.4mg of vitamin C, while rainbow trout has 2.9mg.
  • Rainbow trout has a lower glycemic index than mango.

We used Mangos, raw and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Mango 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.
Mango
Mango
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 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 CopperCopper +141.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +472.7%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +124.4%
Contains more IronIron +93.8%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +1514.3%
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.
Mango
Mango
3
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 121% 18% 18% 0% 7% 8.8% 13% 12% 27% 0% 11% 32% 4.1%
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 +1155.2%
Contains more Vitamin KVitamin K +4100%
Contains more FolateFolate +290.9%
Contains more Vitamin AVitamin A +55.6%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B3Vitamin B3 +732.1%
Contains more Vitamin B5Vitamin B5 +746.2%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +755.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
3
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 +13.1%
Contains more OtherOther +350%
Contains more ProteinProtein +2331.7%
Contains more FatsFats +1526.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 -93.3%
Contains more Mono. FatMonounsaturated fat +1313.6%
Contains more Poly. FatPolyunsaturated fat +2022.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mango Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.6µg 23.6µg 42%
Protein 0.82g 19.94g 38%
Vitamin C 36.4mg 2.9mg 37%
Vitamin B3 0.669mg 5.567mg 31%
Phosphorus 14mg 226mg 30%
Vitamin B5 0.197mg 1.667mg 29%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.119mg 0.34mg 17%
Vitamin E 0.9mg 2.34mg 10%
Choline 7.6mg 65mg 10%
Polyunsaturated fat 0.071g 1.507g 10%
Fats 0.38g 6.18g 9%
Folate 43µg 11µg 8%
Vitamin B1 0.028mg 0.12mg 8%
Copper 0.111mg 0.046mg 7%
Fiber 1.6g 0g 6%
Saturated fat 0.092g 1.383g 6%
Potassium 168mg 377mg 6%
Fructose 4.68g 6%
Monounsaturated fat 0.14g 1.979g 5%
Carbs 14.98g 0g 5%
Calories 60kcal 141kcal 4%
Magnesium 10mg 25mg 4%
Vitamin B2 0.038mg 0.09mg 4%
Vitamin A 54µg 84µg 3%
Vitamin K 4.2µg 0.1µg 3%
Zinc 0.09mg 0.45mg 3%
Sodium 1mg 51mg 2%
Iron 0.16mg 0.31mg 2%
Manganese 0.063mg 0.011mg 2%
Calcium 11mg 25mg 1%
Net carbs 13.38g 0g N/A
Sugar 13.66g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.013mg 0.234mg 0%
Threonine 0.031mg 0.915mg 0%
Isoleucine 0.029mg 0.962mg 0%
Leucine 0.05mg 1.696mg 0%
Lysine 0.066mg 1.916mg 0%
Methionine 0.008mg 0.618mg 0%
Phenylalanine 0.027mg 0.815mg 0%
Valine 0.042mg 1.075mg 0%
Histidine 0.019mg 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
Mango Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
21%
Mango
95%
Rainbow trout
Minerals Daily Need Coverage Score
9%
Mango
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 13.66g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Rainbow trout
Rainbow trout is relatively richer in minerals
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Cholesterol?
Mango
Mango is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Mango
Mango is lower in Saturated fat (difference - 1.291g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $6.7)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.