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  6. Palm oil vs. Rainbow trout

Palm oil vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on differences between palm oil and rainbow trout

  • Palm oil has more vitamin E; however, rainbow trout is higher in vitamin B12, selenium, vitamin B3, vitamin B5, phosphorus, vitamin B6, and choline.
  • Palm oil covers your daily saturated fat needs 240% more than rainbow trout.
  • Rainbow trout contains 7 times less vitamin E than palm oil. Palm oil contains 15.94mg of vitamin E, while rainbow trout contains 2.34mg.
  • Rainbow trout has less saturated fat.

Food varieties used in this article are Oil, palm and Fish, trout, rainbow, farmed, raw.

Infographic

Palm oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0.38% 0% 0% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +3000%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 0% 0.16%
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 EVitamin E +581.2%
Contains more Vitamin KVitamin K +7900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +21566.7%

All nutrients comparison - raw data values

Nutrient Palm oil Rainbow trout DV% diff.
Saturated fat 49.3g 1.383g 218%
Vitamin B12 0µg 4.3µg 179%
Fats 100g 6.18g 144%
Vitamin E 15.94mg 2.34mg 91%
Monounsaturated fat 37g 1.979g 88%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Polyunsaturated fat 9.3g 1.507g 52%
Selenium 0µg 23.6µg 43%
Protein 0g 19.94g 40%
Calories 884kcal 141kcal 37%
Vitamin B3 0mg 5.567mg 35%
Vitamin B5 0mg 1.667mg 33%
Phosphorus 0mg 226mg 32%
Vitamin B6 0mg 0.34mg 26%
Cholesterol 0mg 59mg 20%
Choline 0.3mg 65mg 12%
Potassium 0mg 377mg 11%
Vitamin B1 0mg 0.12mg 10%
Vitamin A 0µg 84µg 9%
Vitamin K 8µg 0.1µg 7%
Vitamin B2 0mg 0.09mg 7%
Magnesium 0mg 25mg 6%
Copper 0mg 0.046mg 5%
Zinc 0mg 0.45mg 4%
Iron 0.01mg 0.31mg 4%
Folate 0µg 11µg 3%
Calcium 0mg 25mg 3%
Vitamin C 0mg 2.9mg 3%
Sodium 0mg 51mg 2%
Manganese 0.011mg 0%
Trans fat 0.047g N/A
Tryptophan 0mg 0.234mg 0%
Threonine 0mg 0.915mg 0%
Isoleucine 0mg 0.962mg 0%
Leucine 0mg 1.696mg 0%
Lysine 0mg 1.916mg 0%
Methionine 0mg 0.618mg 0%
Phenylalanine 0mg 0.815mg 0%
Valine 0mg 1.075mg 0%
Histidine 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +1518.1%
Contains more ProteinProtein +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 +1769.6%
Contains more Poly. FatPolyunsaturated fat +517.1%
Contains less Sat. FatSaturated fat -97.2%

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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.