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Rye vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between Rye and Rainbow trout

  • Rye has more Manganese, Fiber, Copper, Iron, Magnesium, and Zinc, however, Rainbow trout is richer in Vitamin B12, Vitamin D, and Selenium.
  • Rainbow trout's daily need coverage for Vitamin B12 is 179% more.

The food varieties used in the comparison are Rye grain and Fish, trout, rainbow, farmed, raw.

Infographic

Rye 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.
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +340%
Contains more PotassiumPotassium +35.3%
Contains more IronIron +748.4%
Contains more CopperCopper +697.8%
Contains more ZincZinc +488.9%
Contains more PhosphorusPhosphorus +46.9%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +23327.3%
Contains more SeleniumSelenium +69.8%
~equal in Calcium ~25mg

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.
Rye
Rye
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 0% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 +163.3%
Contains more Vitamin B2Vitamin B2 +178.9%
Contains more Vitamin KVitamin K +5800%
Contains more FolateFolate +245.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2445.5%
Contains more Vitamin EVitamin E +175.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +30.4%
Contains more Vitamin B5Vitamin B5 +14.5%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +113.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 CarbsCarbs +∞%
Contains more OtherOther +1862.5%
Contains more ProteinProtein +92.8%
Contains more FatsFats +279.1%
Contains more WaterWater +596.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated Fat: Sat. Fat 0.197 g
Monounsaturated Fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 less Sat. FatSaturated Fat -85.8%
Contains more Mono. FatMonounsaturated Fat +851.4%
Contains more Poly. FatPolyunsaturated fat +96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Rainbow trout Opinion
Calories 338kcal 141kcal Rye
Protein 10.34g 19.94g Rainbow trout
Fats 1.63g 6.18g Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Net carbs 60.76g 0g Rye
Carbs 75.86g 0g Rye
Cholesterol 0mg 59mg Rye
Vitamin D 0IU 635IU Rainbow trout
Magnesium 110mg 25mg Rye
Calcium 24mg 25mg Rainbow trout
Potassium 510mg 377mg Rye
Iron 2.63mg 0.31mg Rye
Sugar 0.98g 0g Rainbow trout
Fiber 15.1g 0g Rye
Copper 0.367mg 0.046mg Rye
Zinc 2.65mg 0.45mg Rye
Phosphorus 332mg 226mg Rye
Sodium 2mg 51mg Rye
Vitamin A 11IU 280IU Rainbow trout
Vitamin A 1µg 84µg Rainbow trout
Vitamin E 0.85mg 2.34mg Rainbow trout
Vitamin D 0µg 15.9µg Rainbow trout
Manganese 2.577mg 0.011mg Rye
Selenium 13.9µg 23.6µg Rainbow trout
Vitamin B1 0.316mg 0.12mg Rye
Vitamin B2 0.251mg 0.09mg Rye
Vitamin B3 4.27mg 5.567mg Rainbow trout
Vitamin B5 1.456mg 1.667mg Rainbow trout
Vitamin B6 0.294mg 0.34mg Rainbow trout
Vitamin B12 0µg 4.3µg Rainbow trout
Vitamin K 5.9µg 0.1µg Rye
Folate 38µg 11µg Rye
Trans Fat 0g 0.047g Rye
Choline 30.4mg 65mg Rainbow trout
Saturated Fat 0.197g 1.383g Rye
Monounsaturated Fat 0.208g 1.979g Rainbow trout
Polyunsaturated fat 0.767g 1.507g Rainbow trout
Tryptophan 0.108mg 0.234mg Rainbow trout
Threonine 0.289mg 0.915mg Rainbow trout
Isoleucine 0.208mg 0.962mg Rainbow trout
Leucine 0.563mg 1.696mg Rainbow trout
Lysine 0.286mg 1.916mg Rainbow trout
Methionine 0.153mg 0.618mg Rainbow trout
Phenylalanine 0.435mg 0.815mg Rainbow trout
Valine 0.317mg 1.075mg Rainbow trout
Histidine 0.189mg 0.614mg Rainbow trout
Fructose 0.11g Rye
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
Rye Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Rye
113%
Rainbow trout
Minerals Daily Need Coverage Score
98%
Rye
33%
Rainbow trout

Comparison summary

Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.186g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $6.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Rainbow trout
Rainbow trout is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.