Squid vs. Rainbow trout — In-Depth Nutrition Comparison
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How are squid and rainbow trout different?
- Squid is higher in iron, vitamin B2, selenium, copper, phosphorus, vitamin B12, and zinc; however, rainbow trout is richer in vitamin B3.
- Daily need coverage for iron for squid is 132% higher.
- Squid contains 35 times more Iron than rainbow trout. While squid contains 10.84mg of Iron, rainbow trout contains only 0.31mg.
- Rainbow trout has less sodium.
Mollusks, cuttlefish, mixed species, cooked, moist heat and Fish, trout, rainbow, farmed, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +140% |
| Contains more CalciumCalcium | +620% |
| Contains more PotassiumPotassium | +69% |
| Contains more IronIron | +3396.8% |
| Contains more CopperCopper | +2069.6% |
| Contains more ZincZinc | +668.9% |
| Contains more PhosphorusPhosphorus | +156.6% |
| Contains more ManganeseManganese | +1800% |
| Contains more SeleniumSelenium | +279.7% |
| Contains less SodiumSodium | -93.1% |
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.
| Contains more Vitamin CVitamin C | +193.1% |
| Contains more Vitamin AVitamin A | +141.1% |
| Contains more Vitamin B2Vitamin B2 | +1821.1% |
| Contains more Vitamin B12Vitamin B12 | +25.6% |
| Contains more FolateFolate | +118.2% |
| Contains more Vitamin B1Vitamin B1 | +605.9% |
| Contains more Vitamin B3Vitamin B3 | +154.3% |
| Contains more Vitamin B5Vitamin B5 | +85.2% |
| Contains more Vitamin B6Vitamin B6 | +25.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
| Contains more ProteinProtein | +62.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +4100% |
| Contains more FatsFats | +341.4% |
| Contains more WaterWater | +20.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.236 g
Monounsaturated Fat:
Mono. Fat
0.162 g
Polyunsaturated fat:
Poly. Fat
0.268 g
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 | -82.9% |
| Contains more Mono. FatMonounsaturated Fat | +1121.6% |
| Contains more Poly. FatPolyunsaturated fat | +462.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 158kcal | 141kcal |
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| Protein | 32.48g | 19.94g |
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| Fats | 1.4g | 6.18g |
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| Vitamin C | 8.5mg | 2.9mg |
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| Net carbs | 1.64g | 0g |
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| Carbs | 1.64g | 0g |
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| Cholesterol | 224mg | 59mg |
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| Vitamin D | 635IU |
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| Magnesium | 60mg | 25mg |
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| Calcium | 180mg | 25mg |
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| Potassium | 637mg | 377mg |
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| Iron | 10.84mg | 0.31mg |
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| Copper | 0.998mg | 0.046mg |
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| Zinc | 3.46mg | 0.45mg |
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| Phosphorus | 580mg | 226mg |
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| Sodium | 744mg | 51mg |
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| Vitamin A | 675IU | 280IU |
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| Vitamin A | 203µg | 84µg |
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| Vitamin E | 2.34mg |
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| Vitamin D | 15.9µg |
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| Manganese | 0.209mg | 0.011mg |
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| Selenium | 89.6µg | 23.6µg |
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| Vitamin B1 | 0.017mg | 0.12mg |
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| Vitamin B2 | 1.729mg | 0.09mg |
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| Vitamin B3 | 2.189mg | 5.567mg |
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| Vitamin B5 | 0.9mg | 1.667mg |
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| Vitamin B6 | 0.27mg | 0.34mg |
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| Vitamin B12 | 5.4µg | 4.3µg |
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| Vitamin K | 0.1µg |
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| Folate | 24µg | 11µg |
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| Trans Fat | 0.047g |
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| Choline | 65mg |
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| Saturated Fat | 0.236g | 1.383g |
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| Monounsaturated Fat | 0.162g | 1.979g |
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| Polyunsaturated fat | 0.268g | 1.507g |
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| Tryptophan | 0.364mg | 0.234mg |
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| Threonine | 1.398mg | 0.915mg |
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| Isoleucine | 1.414mg | 0.962mg |
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| Leucine | 2.287mg | 1.696mg |
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| Lysine | 2.427mg | 1.916mg |
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| Methionine | 0.733mg | 0.618mg |
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| Phenylalanine | 1.164mg | 0.815mg |
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| Valine | 1.419mg | 1.075mg |
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| Histidine | 0.624mg | 0.614mg |
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| Omega-3 - EPA | 0.078g | 0.217g |
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| Omega-3 - DHA | 0.132g | 0.516g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - DPA | 0.012g | 0.091g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
102%
113%
Minerals Daily Need Coverage Score
185%
33%
Comparison summary
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid is lower in Saturated Fat (difference - 1.147g)
Which food is lower in glycemic index?
Squid is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid is cheaper (difference - $7)
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 165mg)
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 693mg)
Which food is richer in vitamins?
?
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.