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  6. Summer squash vs. Rainbow trout

Summer squash vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between summer squash and rainbow trout

  • Summer squash is higher in vitamin C; however, rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B5, phosphorus, vitamin E, and choline.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Summer squash has 6 times more vitamin C than rainbow trout. While summer squash has 17mg of vitamin C, rainbow trout has only 2.9mg.
  • Rainbow trout has a lower glycemic index (0) than summer squash (13).

The food types used in this comparison are Squash, summer, all varieties, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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 IronIron +12.9%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +1490.9%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +43.9%
Contains more ZincZinc +55.2%
Contains more PhosphorusPhosphorus +494.7%
Contains more SeleniumSelenium +11700%
~equal in Copper ~0.046mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 CVitamin C +486.2%
Contains more Vitamin B2Vitamin B2 +57.8%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +163.6%
Contains more Vitamin AVitamin A +740%
Contains more Vitamin EVitamin E +1850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B3Vitamin B3 +1043.1%
Contains more Vitamin B5Vitamin B5 +975.5%
Contains more Vitamin B6Vitamin B6 +56%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +870.1%

All nutrients comparison - raw data values

Nutrient Summer squash Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.2µg 23.6µg 43%
Protein 1.21g 19.94g 37%
Vitamin B3 0.487mg 5.567mg 32%
Vitamin B5 0.155mg 1.667mg 30%
Phosphorus 38mg 226mg 27%
Cholesterol 0mg 59mg 20%
Vitamin C 17mg 2.9mg 16%
Vitamin E 0.12mg 2.34mg 15%
Choline 6.7mg 65mg 11%
Vitamin B6 0.218mg 0.34mg 9%
Polyunsaturated fat 0.089g 1.507g 9%
Fats 0.18g 6.18g 9%
Vitamin A 10µg 84µg 8%
Manganese 0.175mg 0.011mg 7%
Vitamin B1 0.048mg 0.12mg 6%
Saturated fat 0.044g 1.383g 6%
Calories 16kcal 141kcal 6%
Folate 29µg 11µg 5%
Monounsaturated fat 0.016g 1.979g 5%
Fiber 1.1g 0g 4%
Vitamin B2 0.142mg 0.09mg 4%
Potassium 262mg 377mg 3%
Sodium 2mg 51mg 2%
Magnesium 17mg 25mg 2%
Vitamin K 3µg 0.1µg 2%
Calcium 15mg 25mg 1%
Fructose 0.95g 1%
Carbs 3.35g 0g 1%
Copper 0.051mg 0.046mg 1%
Zinc 0.29mg 0.45mg 1%
Net carbs 2.25g 0g N/A
Iron 0.35mg 0.31mg 0%
Sugar 2.2g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.011mg 0.234mg 0%
Threonine 0.028mg 0.915mg 0%
Isoleucine 0.042mg 0.962mg 0%
Leucine 0.069mg 1.696mg 0%
Lysine 0.065mg 1.916mg 0%
Methionine 0.017mg 0.618mg 0%
Phenylalanine 0.041mg 0.815mg 0%
Valine 0.053mg 1.075mg 0%
Histidine 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 WaterWater +28.2%
Contains more OtherOther +675%
Contains more ProteinProtein +1547.9%
Contains more FatsFats +3333.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 -96.8%
Contains more Mono. FatMonounsaturated fat +12268.8%
Contains more Poly. FatPolyunsaturated fat +1593.3%

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.