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Pacific saury vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between Pacific saury and Rainbow trout

  • Pacific saury has more Manganese, Copper, Iron, and Vitamin B1, however, Rainbow trout has more Vitamin B12, Vitamin B3, Vitamin B5, Vitamin B6, and Selenium.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 83% higher.
  • Rainbow trout has 93 times less Manganese than Pacific saury. Pacific saury has 1.026mg of Manganese, while Rainbow trout has 0.011mg.
  • Rainbow trout is lower in Cholesterol.

Food types used in this article are Fish, pike, walleye, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Pacific saury 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 +464%
Contains more Iron +438.7%
Contains more Magnesium +52%
Contains more Phosphorus +19%
Contains more Potassium +32.4%
Contains more Zinc +75.6%
Contains more Copper +395.7%
Contains more Manganese +9227.3%
Contains less Sodium -21.5%
Contains more Selenium +45.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +464%
Contains more Iron +438.7%
Contains more Magnesium +52%
Contains more Phosphorus +19%
Contains more Potassium +32.4%
Contains more Zinc +75.6%
Contains more Copper +395.7%
Contains more Manganese +9227.3%
Contains less Sodium -21.5%
Contains more Selenium +45.7%

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 B1 +160%
Contains more Vitamin B2 +116.7%
Contains more Folate +54.5%
Contains more Vitamin A +245.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +98.8%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B6 +146.4%
Contains more Vitamin B12 +86.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
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 B1 +160%
Contains more Vitamin B2 +116.7%
Contains more Folate +54.5%
Contains more Vitamin A +245.7%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +98.8%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B6 +146.4%
Contains more Vitamin B12 +86.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.1%
Contains more Other +437.5%
Contains more Fats +296.2%
Equal in Water - 73.8
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 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 +23.1%
Contains more Other +437.5%
Contains more Fats +296.2%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +424.9%
Contains more Polyunsaturated fat +163%
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +424.9%
Contains more Polyunsaturated fat +163%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury 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
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pacific saury Rainbow trout Opinion
Protein 24.54g 19.94g Pacific saury
Fats 1.56g 6.18g Rainbow trout
Calories 119kcal 141kcal Rainbow trout
Calcium 141mg 25mg Pacific saury
Iron 1.67mg 0.31mg Pacific saury
Magnesium 38mg 25mg Pacific saury
Phosphorus 269mg 226mg Pacific saury
Potassium 499mg 377mg Pacific saury
Sodium 65mg 51mg Rainbow trout
Zinc 0.79mg 0.45mg Pacific saury
Copper 0.228mg 0.046mg Pacific saury
Manganese 1.026mg 0.011mg Pacific saury
Selenium 16.2µg 23.6µg Rainbow trout
Vitamin A 81IU 280IU Rainbow trout
Vitamin A RAE 24µg 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 0.312mg 0.12mg Pacific saury
Vitamin B2 0.195mg 0.09mg Pacific saury
Vitamin B3 2.801mg 5.567mg Rainbow trout
Vitamin B5 0.865mg 1.667mg Rainbow trout
Vitamin B6 0.138mg 0.34mg Rainbow trout
Folate 17µg 11µg Pacific saury
Vitamin B12 2.31µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.275mg 0.234mg Pacific saury
Threonine 1.076mg 0.915mg Pacific saury
Isoleucine 1.131mg 0.962mg Pacific saury
Leucine 1.994mg 1.696mg Pacific saury
Lysine 2.254mg 1.916mg Pacific saury
Methionine 0.726mg 0.618mg Pacific saury
Phenylalanine 0.958mg 0.815mg Pacific saury
Valine 1.264mg 1.075mg Pacific saury
Histidine 0.722mg 0.614mg Pacific saury
Cholesterol 110mg 59mg Rainbow trout
Trans Fat 0.047g Pacific saury
Saturated Fat 0.319g 1.383g Pacific saury
Omega-3 - DHA 0.288g 0.516g Rainbow trout
Omega-3 - EPA 0.11g 0.217g Rainbow trout
Omega-3 - DPA 0.049g 0.091g Rainbow trout
Monounsaturated Fat 0.377g 1.979g Rainbow trout
Polyunsaturated fat 0.573g 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
Pacific saury Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
47%
Pacific saury
119%
Rainbow trout
Minerals Daily Need Coverage Score
62%
Pacific saury
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 51mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in Sugar?
Pacific saury
Pacific saury is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.064g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is richer in minerals?
Pacific saury
Pacific saury 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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.