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Milk vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Milk and Rainbow trout

  • Milk has more Calcium, however, Rainbow trout is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Vitamin B5, Vitamin B6, Phosphorus, and Vitamin E .
  • Rainbow trout's daily need coverage for Vitamin B12 is 160% more.
  • Milk contains 5 times more Calcium than Rainbow trout. Milk contains 125mg of Calcium, while Rainbow trout contains 25mg.
  • Milk contains less Cholesterol.

The food varieties used in the comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, trout, rainbow, farmed, raw.

Infographic

Milk 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.
Milk
Milk
2
:
8
Rainbow trout
Rainbow trout
Contains more Calcium +400%
Contains less Sodium -13.7%
Contains more Iron +933.3%
Contains more Magnesium +127.3%
Contains more Phosphorus +137.9%
Contains more Potassium +151.3%
Contains more Copper +360%
Contains more Manganese +266.7%
Contains more Selenium +615.2%
Equal in Zinc - 0.45
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +400%
Contains less Sodium -13.7%
Contains more Iron +933.3%
Contains more Magnesium +127.3%
Contains more Phosphorus +137.9%
Contains more Potassium +151.3%
Contains more Copper +360%
Contains more Manganese +266.7%
Contains more Selenium +615.2%
Equal in Zinc - 0.45

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.
Milk
Milk
1
:
10
Rainbow trout
Rainbow trout
Contains more Vitamin B2 +105.6%
Contains more Vitamin A +42.9%
Contains more Vitamin E +23300%
Contains more Vitamin D +1225%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +5886%
Contains more Vitamin B5 +361.8%
Contains more Vitamin B6 +818.9%
Contains more Folate +120%
Contains more Vitamin B12 +814.9%
Equal in Vitamin K - 0.1
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B2 +105.6%
Contains more Vitamin A +42.9%
Contains more Vitamin E +23300%
Contains more Vitamin D +1225%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +500%
Contains more Vitamin B3 +5886%
Contains more Vitamin B5 +361.8%
Contains more Vitamin B6 +818.9%
Contains more Folate +120%
Contains more Vitamin B12 +814.9%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
:
2
Rainbow trout
Rainbow trout
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Other +837.5%
Contains more Protein +491.7%
Contains more Fats +537.1%
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Carbs +∞%
Contains more Water +21.8%
Contains more Other +837.5%
Contains more Protein +491.7%
Contains more Fats +537.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -54.2%
Contains more Monounsaturated Fat +614.4%
Contains more Polyunsaturated fat +4205.7%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -54.2%
Contains more Monounsaturated Fat +614.4%
Contains more Polyunsaturated fat +4205.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Rainbow trout Opinion
Net carbs 4.99g 0g Milk
Protein 3.37g 19.94g Rainbow trout
Fats 0.97g 6.18g Rainbow trout
Carbs 4.99g 0g Milk
Calories 42kcal 141kcal Rainbow trout
Sugar 5.2g 0g Rainbow trout
Calcium 125mg 25mg Milk
Iron 0.03mg 0.31mg Rainbow trout
Magnesium 11mg 25mg Rainbow trout
Phosphorus 95mg 226mg Rainbow trout
Potassium 150mg 377mg Rainbow trout
Sodium 44mg 51mg Milk
Zinc 0.42mg 0.45mg Rainbow trout
Copper 0.01mg 0.046mg Rainbow trout
Manganese 0.003mg 0.011mg Rainbow trout
Selenium 3.3µg 23.6µg Rainbow trout
Vitamin A 196IU 280IU Rainbow trout
Vitamin A RAE 58µg 84µg Rainbow trout
Vitamin E 0.01mg 2.34mg Rainbow trout
Vitamin D 48IU 635IU Rainbow trout
Vitamin D 1.2µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.02mg 0.12mg Rainbow trout
Vitamin B2 0.185mg 0.09mg Milk
Vitamin B3 0.093mg 5.567mg Rainbow trout
Vitamin B5 0.361mg 1.667mg Rainbow trout
Vitamin B6 0.037mg 0.34mg Rainbow trout
Folate 5µg 11µg Rainbow trout
Vitamin B12 0.47µg 4.3µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.043mg 0.234mg Rainbow trout
Threonine 0.143mg 0.915mg Rainbow trout
Isoleucine 0.174mg 0.962mg Rainbow trout
Leucine 0.319mg 1.696mg Rainbow trout
Lysine 0.282mg 1.916mg Rainbow trout
Methionine 0.088mg 0.618mg Rainbow trout
Phenylalanine 0.174mg 0.815mg Rainbow trout
Valine 0.22mg 1.075mg Rainbow trout
Histidine 0.101mg 0.614mg Rainbow trout
Cholesterol 5mg 59mg Milk
Trans Fat 0.047g Milk
Saturated Fat 0.633g 1.383g Milk
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Monounsaturated Fat 0.277g 1.979g Rainbow trout
Polyunsaturated fat 0.035g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.027g 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.004g 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Milk
119%
Rainbow trout
Minerals Daily Need Coverage Score
14%
Milk
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 5.2g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 31)
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 contains less Sodium?
Milk
Milk contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Milk
Milk is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 0.75g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $6.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.