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Milkfish vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Milkfish and Rainbow trout

  • Milkfish has more Vitamin B3, Vitamin B6, and Zinc, however, Rainbow trout is richer in Vitamin B12, Vitamin B5, Selenium, Vitamin B1, and Vitamin A RAE.
  • Rainbow trout's daily need coverage for Vitamin B12 is 43% more.
  • Milkfish contains 3 times more Calcium than Rainbow trout. Milkfish contains 65mg of Calcium, while Rainbow trout contains 25mg.

The food varieties used in the comparison are Fish, milkfish, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Milkfish 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.
Contains more Calcium +160%
Contains more Iron +32.3%
Contains more Magnesium +52%
Contains more Zinc +133.3%
Contains more Manganese +136.4%
Contains less Sodium -44.6%
Contains more Selenium +45.7%
Equal in Phosphorus - 226
Equal in Potassium - 377
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +160%
Contains more Iron +32.3%
Contains more Magnesium +52%
Contains more Zinc +133.3%
Contains more Manganese +136.4%
Contains less Sodium -44.6%
Contains more Selenium +45.7%
Equal in Phosphorus - 226
Equal in Potassium - 377
Equal in Copper - 0.046

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.
:
Contains more Vitamin B3 +48.3%
Contains more Vitamin B6 +43.5%
Contains more Folate +63.6%
Contains more Vitamin A +156.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +31.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 36% 1%
Contains more Vitamin B3 +48.3%
Contains more Vitamin B6 +43.5%
Contains more Folate +63.6%
Contains more Vitamin A +156.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +30.4%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +31.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +32%
Contains more Fats +39.6%
Contains more Other +2925%
Contains more Water +17.8%
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 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 Protein +32%
Contains more Fats +39.6%
Contains more Other +2925%
Contains more Water +17.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milkfish Rainbow trout Opinion
Protein 26.32g 19.94g Milkfish
Fats 8.63g 6.18g Milkfish
Calories 190kcal 141kcal Milkfish
Calcium 65mg 25mg Milkfish
Iron 0.41mg 0.31mg Milkfish
Magnesium 38mg 25mg Milkfish
Phosphorus 208mg 226mg Rainbow trout
Potassium 374mg 377mg Rainbow trout
Sodium 92mg 51mg Rainbow trout
Zinc 1.05mg 0.45mg Milkfish
Copper 0.044mg 0.046mg Rainbow trout
Manganese 0.026mg 0.011mg Milkfish
Selenium 16.2µg 23.6µg Rainbow trout
Vitamin A 109IU 280IU Rainbow trout
Vitamin A RAE 33µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.016mg 0.12mg Rainbow trout
Vitamin B2 0.069mg 0.09mg Rainbow trout
Vitamin B3 8.256mg 5.567mg Milkfish
Vitamin B5 0.865mg 1.667mg Rainbow trout
Vitamin B6 0.488mg 0.34mg Milkfish
Folate 18µg 11µg Milkfish
Vitamin B12 3.27µg 4.3µg Rainbow trout
Choline 65mg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.295mg 0.234mg Milkfish
Threonine 1.154mg 0.915mg Milkfish
Isoleucine 1.213mg 0.962mg Milkfish
Leucine 2.139mg 1.696mg Milkfish
Lysine 2.417mg 1.916mg Milkfish
Methionine 0.779mg 0.618mg Milkfish
Phenylalanine 1.028mg 0.815mg Milkfish
Valine 1.356mg 1.075mg Milkfish
Histidine 0.775mg 0.614mg Milkfish
Cholesterol 67mg 59mg Rainbow trout
Trans Fat 0.047g Milkfish
Saturated Fat 1.383g Milkfish
Omega-3 - DHA 0.516g Rainbow trout
Omega-3 - EPA 0.217g Rainbow trout
Omega-3 - DPA 0.091g Rainbow trout
Monounsaturated Fat 1.979g Rainbow trout
Polyunsaturated fat 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 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
Milkfish Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories 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
59%
Milkfish
113%
Rainbow trout
Minerals Daily Need Coverage Score
33%
Milkfish
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 41mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 8mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Milkfish
Milkfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Milkfish
Milkfish is lower in Saturated Fat (difference - 1.383g)
Which food is cheaper?
Milkfish
Milkfish is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Milkfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.