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  6. Oats vs. Rainbow trout

Oats vs. Rainbow trout — In-Depth Nutrition Comparison

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How are oats and rainbow trout different?

  • Oats are richer in manganese, copper, iron, vitamin B1, phosphorus, fiber, magnesium, and zinc, while rainbow trout is higher in vitamin B12 and vitamin D.
  • Oats cover your daily need for manganese, 213% more than rainbow trout.
  • Oats have a higher glycemic index (59) than rainbow trout (0).

Oats and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Oats 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.
Oats
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +608%
Contains more CalciumCalcium +116%
Contains more PotassiumPotassium +13.8%
Contains more IronIron +1422.6%
Contains more CopperCopper +1260.9%
Contains more ZincZinc +782.2%
Contains more PhosphorusPhosphorus +131.4%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +44590.9%

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.
Oats
Oats
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 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +535.8%
Contains more Vitamin B2Vitamin B2 +54.4%
Contains more FolateFolate +409.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +479.3%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin B6Vitamin B6 +185.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Oats Rainbow trout DV% diff.
Manganese 4.916mg 0.011mg 213%
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Copper 0.626mg 0.046mg 64%
Iron 4.72mg 0.31mg 55%
Vitamin B1 0.763mg 0.12mg 54%
Selenium 23.6µg 43%
Fiber 10.6g 0g 42%
Phosphorus 523mg 226mg 42%
Magnesium 177mg 25mg 36%
Zinc 3.97mg 0.45mg 32%
Vitamin B3 0.961mg 5.567mg 29%
Carbs 66.27g 0g 22%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.119mg 0.34mg 17%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Calories 389kcal 141kcal 12%
Folate 56µg 11µg 11%
Vitamin A 0µg 84µg 9%
Polyunsaturated fat 2.535g 1.507g 7%
Vitamin B5 1.349mg 1.667mg 6%
Protein 16.89g 19.94g 6%
Vitamin B2 0.139mg 0.09mg 4%
Vitamin C 0mg 2.9mg 3%
Calcium 54mg 25mg 3%
Sodium 2mg 51mg 2%
Potassium 429mg 377mg 2%
Fats 6.9g 6.18g 1%
Saturated fat 1.217g 1.383g 1%
Net carbs 55.67g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Monounsaturated fat 2.178g 1.979g 0%
Tryptophan 0.234mg 0.234mg 0%
Threonine 0.575mg 0.915mg 0%
Isoleucine 0.694mg 0.962mg 0%
Leucine 1.284mg 1.696mg 0%
Lysine 0.701mg 1.916mg 0%
Methionine 0.312mg 0.618mg 0%
Phenylalanine 0.895mg 0.815mg 0%
Valine 0.937mg 1.075mg 0%
Histidine 0.405mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 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
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 FatsFats +11.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2050%
Contains more ProteinProtein +18.1%
Contains more WaterWater +797.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
3
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -12%
Contains more Poly. FatPolyunsaturated fat +68.2%
~equal in Monounsaturated fat ~1.979g

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.