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  6. Mullet fish vs. Rainbow trout

Mullet fish vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between Mullet fish and Rainbow trout?

  • Mullet fish is richer in Selenium, Iron, Vitamin B6, and Copper, yet Rainbow trout is richer in Vitamin B12, and Vitamin B5.
  • Rainbow trout's daily need coverage for Vitamin B12 is 169% higher.
  • Mullet fish has 5 times more Iron than Rainbow trout. Mullet fish has 1.41mg of Iron, while Rainbow trout has 0.31mg.

We used Fish, mullet, striped, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Mullet fish 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.
Mullet fish
Mullet fish
9
:
1
Rainbow trout
Rainbow trout
Contains more Calcium +24%
Contains more Iron +354.8%
Contains more Magnesium +32%
Contains more Potassium +21.5%
Contains more Zinc +95.6%
Contains more Copper +206.5%
Contains more Manganese +100%
Contains more Selenium +98.3%
Contains less Sodium -28.2%
Equal in Phosphorus - 226
Mullet fish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 53% 24% 105% 41% 10% 24% 47% 3% 256%
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 +24%
Contains more Iron +354.8%
Contains more Magnesium +32%
Contains more Potassium +21.5%
Contains more Zinc +95.6%
Contains more Copper +206.5%
Contains more Manganese +100%
Contains more Selenium +98.3%
Contains less Sodium -28.2%
Equal in Phosphorus - 226

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.
Mullet fish
Mullet fish
3
:
9
Rainbow trout
Rainbow trout
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B6 +44.1%
Contains more Vitamin A +98.6%
Contains more Vitamin C +141.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B5 +89.4%
Contains more Vitamin B12 +1620%
Equal in Vitamin B2 - 0.09
Equal in Folate - 11
Mullet fish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 0% 0% 4% 25% 24% 119% 53% 114% 8% 32% 0%
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 +11.1%
Contains more Vitamin B3 +13.2%
Contains more Vitamin B6 +44.1%
Contains more Vitamin A +98.6%
Contains more Vitamin C +141.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B5 +89.4%
Contains more Vitamin B12 +1620%
Equal in Vitamin B2 - 0.09
Equal in Folate - 11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mullet fish
Mullet fish
1
:
3
Rainbow trout
Rainbow trout
Contains more Protein +24.4%
Contains more Fats +27.2%
Equal in Water - 73.8
Equal in Other - 0.08
Mullet fish
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 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 Protein +24.4%
Contains more Fats +27.2%
Equal in Water - 73.8
Equal in Other - 0.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mullet fish
Mullet fish
0
:
3
Rainbow trout
Rainbow trout
Contains more Monounsaturated Fat +43.2%
Contains more Polyunsaturated fat +64.3%
Equal in Saturated Fat - 1.383
Mullet fish
38% 37% 25%
Saturated Fat: 1.431 g
Monounsaturated Fat: 1.382 g
Polyunsaturated fat: 0.917 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +43.2%
Contains more Polyunsaturated fat +64.3%
Equal in Saturated Fat - 1.383

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mullet fish Rainbow trout Opinion
Protein 24.81g 19.94g Mullet fish
Fats 4.86g 6.18g Rainbow trout
Calories 150kcal 141kcal Mullet fish
Calcium 31mg 25mg Mullet fish
Iron 1.41mg 0.31mg Mullet fish
Magnesium 33mg 25mg Mullet fish
Phosphorus 244mg 226mg Mullet fish
Potassium 458mg 377mg Mullet fish
Sodium 71mg 51mg Rainbow trout
Zinc 0.88mg 0.45mg Mullet fish
Copper 0.141mg 0.046mg Mullet fish
Manganese 0.022mg 0.011mg Mullet fish
Selenium 46.8µg 23.6µg Mullet fish
Vitamin A 141IU 280IU Rainbow trout
Vitamin A RAE 42µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 1.2mg 2.9mg Rainbow trout
Vitamin B1 0.1mg 0.12mg Rainbow trout
Vitamin B2 0.1mg 0.09mg Mullet fish
Vitamin B3 6.3mg 5.567mg Mullet fish
Vitamin B5 0.88mg 1.667mg Rainbow trout
Vitamin B6 0.49mg 0.34mg Mullet fish
Folate 10µg 11µg Rainbow trout
Vitamin B12 0.25µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.278mg 0.234mg Mullet fish
Threonine 1.088mg 0.915mg Mullet fish
Isoleucine 1.143mg 0.962mg Mullet fish
Leucine 2.016mg 1.696mg Mullet fish
Lysine 2.278mg 1.916mg Mullet fish
Methionine 0.734mg 0.618mg Mullet fish
Phenylalanine 0.968mg 0.815mg Mullet fish
Valine 1.278mg 1.075mg Mullet fish
Histidine 0.73mg 0.614mg Mullet fish
Cholesterol 63mg 59mg Rainbow trout
Trans Fat 0.047g Mullet fish
Saturated Fat 1.431g 1.383g Rainbow trout
Omega-3 - DHA 0.148g 0.516g Rainbow trout
Omega-3 - EPA 0.18g 0.217g Rainbow trout
Omega-3 - DPA 0.092g 0.091g Mullet fish
Monounsaturated Fat 1.382g 1.979g Rainbow trout
Polyunsaturated fat 0.917g 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
Mullet fish 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
32%
Mullet fish
119%
Rainbow trout
Minerals Daily Need Coverage Score
57%
Mullet fish
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.048g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Mullet fish
Mullet fish is lower in Sugar (difference - 0g)
Which food is cheaper?
Mullet fish
Mullet fish is cheaper (difference - $7)
Which food is richer in minerals?
Mullet fish
Mullet fish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Mullet fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.