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Squid as food vs Rainbow trout - In-Depth Nutrition Comparison

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How are Squid as food and Rainbow trout different?

  • Squid as food 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 from Squid as food is 132% higher.
  • Squid as food contains 22 times more Copper than Rainbow trout. While Squid as food contains 0.998mg of Copper, Rainbow trout contains only 0.046mg.
  • 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.

Infographic

Squid as food 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +620%
Contains more Iron +3396.8%
Contains more Magnesium +140%
Contains more Phosphorus +156.6%
Contains more Potassium +69%
Contains more Zinc +668.9%
Contains more Copper +2069.6%
Contains less Sodium -93.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 407% 43% 249% 57% 98% 95% 333%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +620%
Contains more Iron +3396.8%
Contains more Magnesium +140%
Contains more Phosphorus +156.6%
Contains more Potassium +69%
Contains more Zinc +668.9%
Contains more Copper +2069.6%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +141.1%
Contains more Vitamin C +193.1%
Contains more Vitamin B2 +1821.1%
Contains more Folate +118.2%
Contains more Vitamin B12 +25.6%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B3 +154.3%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +25.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin A +141.1%
Contains more Vitamin C +193.1%
Contains more Vitamin B2 +1821.1%
Contains more Folate +118.2%
Contains more Vitamin B12 +25.6%
Contains more Vitamin B1 +605.9%
Contains more Vitamin B3 +154.3%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +25.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Squid as food Rainbow trout
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Squid as food Rainbow trout Opinion
Net carbs 1.64g 0g Squid as food
Protein 32.48g 19.94g Squid as food
Fats 1.4g 6.18g Rainbow trout
Carbs 1.64g 0g Squid as food
Calories 158kcal 141kcal Squid as food
Starch g g
Fructose g g
Sugar g 0g Squid as food
Fiber 0g 0g
Calcium 180mg 25mg Squid as food
Iron 10.84mg 0.31mg Squid as food
Magnesium 60mg 25mg Squid as food
Phosphorus 580mg 226mg Squid as food
Potassium 637mg 377mg Squid as food
Sodium 744mg 51mg Rainbow trout
Zinc 3.46mg 0.45mg Squid as food
Copper 0.998mg 0.046mg Squid as food
Vitamin A 675IU 280IU Squid as food
Vitamin E mg 2.34mg Rainbow trout
Vitamin D IU 635IU Rainbow trout
Vitamin D µg 15.9µg Rainbow trout
Vitamin C 8.5mg 2.9mg Squid as food
Vitamin B1 0.017mg 0.12mg Rainbow trout
Vitamin B2 1.729mg 0.09mg Squid as food
Vitamin B3 2.189mg 5.567mg Rainbow trout
Vitamin B5 0.9mg 1.667mg Rainbow trout
Vitamin B6 0.27mg 0.34mg Rainbow trout
Folate 24µg 11µg Squid as food
Vitamin B12 5.4µg 4.3µg Squid as food
Vitamin K µg 0.1µg Rainbow trout
Tryptophan 0.364mg 0.234mg Squid as food
Threonine 1.398mg 0.915mg Squid as food
Isoleucine 1.414mg 0.962mg Squid as food
Leucine 2.287mg 1.696mg Squid as food
Lysine 2.427mg 1.916mg Squid as food
Methionine 0.733mg 0.618mg Squid as food
Phenylalanine 1.164mg 0.815mg Squid as food
Valine 1.419mg 1.075mg Squid as food
Histidine 0.624mg 0.614mg Squid as food
Cholesterol 224mg 59mg Rainbow trout
Trans Fat g 0.047g Squid as food
Saturated Fat 0.236g 1.383g Squid as food
Monounsaturated Fat 0.162g 1.979g Rainbow trout
Polyunsaturated fat 0.268g 1.507g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Squid as food Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
110
Squid as food
119
Rainbow trout
Mineral Summary Score
167
Squid as food
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
195%
Squid as food
120%
Rainbow trout
Carbohydrates
2%
Squid as food
0%
Rainbow trout
Fats
6%
Squid as food
29%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Squid as food
Squid as food is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Squid as food
Squid as food is lower in Saturated Fat (difference - 1.147g)
Which food is lower in glycemic index?
Squid as food
Squid as food is lower in glycemic index (difference - 0)
Which food is cheaper?
Squid as food
Squid as food is cheaper (difference - $7)
Which food is richer in minerals?
Squid as food
Squid as food is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 693mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 165mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Squid as food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.