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Pork vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Pork and Rainbow trout

  • Pork has more Vitamin B1, Selenium, Vitamin B2, Zinc, and Vitamin B6, however, Rainbow trout is richer in Vitamin B12, Vitamin D, Vitamin B5, and Vitamin E.
  • Rainbow trout's daily need coverage for Vitamin B12 is 150% more.
  • Pork contains 7 times more Vitamin B1 than Rainbow trout. Pork contains 0.877mg of Vitamin B1, while Rainbow trout contains 0.12mg.
  • Rainbow trout contains less Saturated Fat.

The food varieties used in the comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Fish, trout, rainbow, farmed, raw.

Infographic

Pork 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.
Pork
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +12%
Contains more PotassiumPotassium +12.2%
Contains more IronIron +180.6%
Contains more CopperCopper +58.7%
Contains more ZincZinc +431.1%
Contains more SeleniumSelenium +91.9%
Contains more CalciumCalcium +31.6%
Contains less SodiumSodium -17.7%
Contains more ManganeseManganese +22.2%
~equal in Phosphorus ~226mg

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.
Pork
4
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 2% 0.42% 5.8% 39% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +630.8%
Contains more Vitamin B2Vitamin B2 +256.7%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more CholineCholine +44.5%
Contains more Vitamin CVitamin C +383.3%
Contains more Vitamin AVitamin A +3900%
Contains more Vitamin EVitamin E +706.9%
Contains more Vitamin DVitamin D +1123.1%
Contains more Vitamin B3Vitamin B3 +10.5%
Contains more Vitamin B5Vitamin B5 +138.8%
Contains more Vitamin B12Vitamin B12 +514.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 ProteinProtein +37%
Contains more FatsFats +125.2%
Contains more OtherOther +1012.5%
Contains more WaterWater +27.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
1
41% 49% 10%
Saturated Fat: Sat. Fat 5.23 g
Monounsaturated Fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +212.8%
Contains less Sat. FatSaturated Fat -73.6%
Contains more Poly. FatPolyunsaturated fat +25.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Rainbow trout
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pork Rainbow trout Opinion
Calories 242kcal 141kcal Pork
Protein 27.32g 19.94g Pork
Fats 13.92g 6.18g Pork
Vitamin C 0.6mg 2.9mg Rainbow trout
Cholesterol 80mg 59mg Rainbow trout
Vitamin D 53IU 635IU Rainbow trout
Magnesium 28mg 25mg Pork
Calcium 19mg 25mg Rainbow trout
Potassium 423mg 377mg Pork
Iron 0.87mg 0.31mg Pork
Copper 0.073mg 0.046mg Pork
Zinc 2.39mg 0.45mg Pork
Phosphorus 246mg 226mg Pork
Sodium 62mg 51mg Rainbow trout
Vitamin A 7IU 280IU Rainbow trout
Vitamin A 2µg 84µg Rainbow trout
Vitamin E 0.29mg 2.34mg Rainbow trout
Vitamin D 1.3µg 15.9µg Rainbow trout
Manganese 0.009mg 0.011mg Rainbow trout
Selenium 45.3µg 23.6µg Pork
Vitamin B1 0.877mg 0.12mg Pork
Vitamin B2 0.321mg 0.09mg Pork
Vitamin B3 5.037mg 5.567mg Rainbow trout
Vitamin B5 0.698mg 1.667mg Rainbow trout
Vitamin B6 0.464mg 0.34mg Pork
Vitamin B12 0.7µg 4.3µg Rainbow trout
Vitamin K 0µg 0.1µg Rainbow trout
Folate 5µg 11µg Rainbow trout
Trans Fat 0.047g Pork
Choline 93.9mg 65mg Pork
Saturated Fat 5.23g 1.383g Rainbow trout
Monounsaturated Fat 6.19g 1.979g Pork
Polyunsaturated fat 1.2g 1.507g Rainbow trout
Tryptophan 0.338mg 0.234mg Pork
Threonine 1.234mg 0.915mg Pork
Isoleucine 1.26mg 0.962mg Pork
Leucine 2.177mg 1.696mg Pork
Lysine 2.446mg 1.916mg Pork
Methionine 0.712mg 0.618mg Pork
Phenylalanine 1.086mg 0.815mg Pork
Valine 1.473mg 1.075mg Pork
Histidine 1.067mg 0.614mg Pork
Omega-3 - EPA 0g 0.217g Rainbow trout
Omega-3 - DHA 0g 0.516g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0g 0.091g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
56%
Pork
113%
Rainbow trout
Minerals Daily Need Coverage Score
55%
Pork
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 3.847g)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is cheaper?
Pork
Pork is cheaper (difference - $6.2)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
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)

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.