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  6. Olive vs. Rainbow trout

Olive vs. Rainbow trout — In-Depth Nutrition Comparison

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Summary of differences between olive and rainbow trout

  • Olive has more iron and copper, while rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, and vitamin B6.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than olive.
  • Olive contains 14 times more sodium than rainbow trout. While olive contains 735mg of sodium, rainbow trout contains only 51mg.

These are the specific foods used in this comparison Olives, ripe, canned (small-extra large) and Fish, trout, rainbow, farmed, raw.

Infographic

Olive 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.
Olive
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 CalciumCalcium +252%
Contains more IronIron +964.5%
Contains more CopperCopper +445.7%
Contains more ManganeseManganese +81.8%
Contains more MagnesiumMagnesium +525%
Contains more PotassiumPotassium +4612.5%
Contains more ZincZinc +104.5%
Contains more PhosphorusPhosphorus +7433.3%
Contains less SodiumSodium -93.1%
Contains more SeleniumSelenium +2522.2%

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.
Olive
Olive
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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 KVitamin K +1300%
Contains more Vitamin CVitamin C +222.2%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin EVitamin E +41.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +3900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +14945.9%
Contains more Vitamin B5Vitamin B5 +11013.3%
Contains more Vitamin B6Vitamin B6 +3677.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +531.1%

All nutrients comparison - raw data values

Nutrient Olive Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.9µg 23.6µg 41%
Protein 0.84g 19.94g 38%
Iron 3.3mg 0.31mg 37%
Vitamin B3 0.037mg 5.567mg 35%
Vitamin B5 0.015mg 1.667mg 33%
Phosphorus 3mg 226mg 32%
Sodium 735mg 51mg 30%
Vitamin B6 0.009mg 0.34mg 25%
Copper 0.251mg 0.046mg 23%
Cholesterol 0mg 59mg 20%
Monounsaturated fat 7.888g 1.979g 15%
Fiber 3.2g 0g 13%
Potassium 8mg 377mg 11%
Vitamin B1 0.003mg 0.12mg 10%
Choline 10.3mg 65mg 10%
Vitamin A 20µg 84µg 7%
Vitamin B2 0mg 0.09mg 7%
Fats 10.68g 6.18g 7%
Calcium 88mg 25mg 6%
Vitamin E 1.65mg 2.34mg 5%
Magnesium 4mg 25mg 5%
Polyunsaturated fat 0.911g 1.507g 4%
Folate 0µg 11µg 3%
Carbs 6.26g 0g 2%
Vitamin C 0.9mg 2.9mg 2%
Zinc 0.22mg 0.45mg 2%
Calories 115kcal 141kcal 1%
Vitamin K 1.4µg 0.1µg 1%
Net carbs 3.06g 0g N/A
Manganese 0.02mg 0.011mg 0%
Trans fat 0g 0.047g N/A
Saturated fat 1.415g 1.383g 0%
Tryptophan 0.234mg 0%
Threonine 0.026mg 0.915mg 0%
Isoleucine 0.031mg 0.962mg 0%
Leucine 0.05mg 1.696mg 0%
Lysine 0.032mg 1.916mg 0%
Methionine 0.012mg 0.618mg 0%
Phenylalanine 0.029mg 0.815mg 0%
Valine 0.038mg 1.075mg 0%
Histidine 0.023mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +72.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2687.5%
Contains more ProteinProtein +2273.8%
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 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 more Mono. FatMonounsaturated fat +298.6%
Contains more Poly. FatPolyunsaturated fat +65.4%
~equal in Saturated fat ~1.383g

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.