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Pacific saury vs Rainbow trout - In-Depth Nutrition Comparison

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Important differences between Pacific saury and Rainbow trout

  • Pacific saury has more Manganese, however Rainbow trout is richer in Vitamin B12, Vitamin D, Vitamin B3, Selenium, Vitamin B5, Vitamin B6, Vitamin E , and Vitamin A RAE.
  • Rainbow trout's daily need coverage for Vitamin B12 is 96% more.
  • Pacific saury contains 22 times more Manganese than Rainbow trout. Pacific saury contains 0.24mg of Manganese, while Rainbow trout contains 0.011mg.
  • Pacific saury contains less Cholesterol.

The food varieties used in the comparison are Fish, pike, northern, raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +128%
Contains more Iron +77.4%
Contains more Magnesium +24%
Contains less Sodium -23.5%
Contains more Zinc +48.9%
Contains more Copper +10.9%
Contains more Potassium +45.6%
Equal in Phosphorus - 226
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +128%
Contains more Iron +77.4%
Contains more Magnesium +24%
Contains less Sodium -23.5%
Contains more Zinc +48.9%
Contains more Copper +10.9%
Contains more Potassium +45.6%
Equal in Phosphorus - 226
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +31%
Contains more Folate +36.4%
Contains more Vitamin A +300%
Contains more Vitamin E +1070%
Contains more Vitamin D +536%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +142%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +190.6%
Contains more Vitamin B12 +115%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
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 C +31%
Contains more Folate +36.4%
Contains more Vitamin A +300%
Contains more Vitamin E +1070%
Contains more Vitamin D +536%
Contains more Vitamin B1 +106.9%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +142%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +190.6%
Contains more Vitamin B12 +115%
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pacific saury Rainbow trout
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pacific saury Rainbow trout Opinion
Net carbs 0g 0g
Protein 19.26g 19.94g Rainbow trout
Fats 0.69g 6.18g Rainbow trout
Carbs 0g 0g
Calories 88kcal 141kcal Rainbow trout
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 57mg 25mg Pacific saury
Iron 0.55mg 0.31mg Pacific saury
Magnesium 31mg 25mg Pacific saury
Phosphorus 220mg 226mg Rainbow trout
Potassium 259mg 377mg Rainbow trout
Sodium 39mg 51mg Pacific saury
Zinc 0.67mg 0.45mg Pacific saury
Copper 0.051mg 0.046mg Pacific saury
Vitamin A 70IU 280IU Rainbow trout
Vitamin E 0.2mg 2.34mg Rainbow trout
Vitamin D 99IU 635IU Rainbow trout
Vitamin D 2.5µg 15.9µg Rainbow trout
Vitamin C 3.8mg 2.9mg Pacific saury
Vitamin B1 0.058mg 0.12mg Rainbow trout
Vitamin B2 0.063mg 0.09mg Rainbow trout
Vitamin B3 2.3mg 5.567mg Rainbow trout
Vitamin B5 0.75mg 1.667mg Rainbow trout
Vitamin B6 0.117mg 0.34mg Rainbow trout
Folate 15µg 11µg Pacific saury
Vitamin B12 2µg 4.3µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.216mg 0.234mg Rainbow trout
Threonine 0.844mg 0.915mg Rainbow trout
Isoleucine 0.887mg 0.962mg Rainbow trout
Leucine 1.565mg 1.696mg Rainbow trout
Lysine 1.768mg 1.916mg Rainbow trout
Methionine 0.57mg 0.618mg Rainbow trout
Phenylalanine 0.752mg 0.815mg Rainbow trout
Valine 0.992mg 1.075mg Rainbow trout
Histidine 0.567mg 0.614mg Rainbow trout
Cholesterol 39mg 59mg Pacific saury
Trans Fat g 0.047g Pacific saury
Saturated Fat 0.118g 1.383g Pacific saury
Monounsaturated Fat 0.157g 1.979g Rainbow trout
Polyunsaturated fat 0.202g 1.507g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Pacific saury
119
Rainbow trout
Mineral Summary Score
27
Pacific saury
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
116%
Pacific saury
120%
Rainbow trout
Carbohydrates
0%
Pacific saury
0%
Rainbow trout
Fats
3%
Pacific saury
29%
Rainbow trout

Comparison summary

Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.265g)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.