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Steelhead trout vs. Blackberry — In-Depth Nutrition Comparison

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Summary of differences between steelhead trout and blackberries

  • Steelhead trout has more vitamin B12, vitamin D, selenium, and phosphorus, while blackberries have more manganese, vitamin C, fiber, vitamin K, and copper.
  • Steelhead trout covers your daily need for vitamin B12, 241% more than blackberries.
  • The amount of cholesterol in blackberries is lower.
  • Steelhead trout has a lower glycemic index. The glycemic index of steelhead trout is 0, while the glycemic index of blackberries is 25.

These are the specific foods used in this comparison Steelhead trout, boiled, canned (Alaska Native) and Blackberries, raw.

Infographic

Steelhead trout vs Blackberry infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +125.3%
Contains more PhosphorusPhosphorus +1031.8%
Contains more SeleniumSelenium +6400%
Contains more CopperCopper +184.5%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +5772.7%
~equal in Calcium ~29mg
~equal in Iron ~0.62mg
~equal in Zinc ~0.53mg

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 0% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +81.8%
Contains more Vitamin EVitamin E +83.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Steelhead trout Blackberry DV% diff.
Vitamin B12 5.79µg 0µg 241%
Vitamin D 15.1µg 0µg 76%
Vitamin D 604IU 0IU 76%
Selenium 26µg 0.4µg 47%
Protein 21.11g 1.39g 39%
Phosphorus 249mg 22mg 32%
Manganese 0.011mg 0.646mg 28%
Vitamin C 0mg 21mg 23%
Fiber 0g 5.3g 21%
Cholesterol 59mg 0mg 20%
Vitamin K 0µg 19.8µg 17%
Fats 8.26g 0.49g 12%
Copper 0.058mg 0.165mg 12%
Saturated fat 1.53g 0.014g 7%
Vitamin E 2.15mg 1.17mg 7%
Polyunsaturated fat 1.225g 0.28g 6%
Folate 25µg 6%
Vitamin B5 0.276mg 6%
Calories 159kcal 43kcal 6%
Potassium 365mg 162mg 6%
Sodium 118mg 1mg 5%
Monounsaturated fat 2.223g 0.047g 5%
Vitamin B3 0.646mg 4%
Fructose 0g 2.4g 3%
Carbs 0g 9.61g 3%
Vitamin B1 0.02mg 2%
Vitamin B2 0.026mg 2%
Vitamin B6 0.03mg 2%
Choline 8.5mg 2%
Vitamin A 20µg 11µg 1%
Magnesium 25mg 20mg 1%
Net carbs 0g 4.31g N/A
Calcium 30mg 29mg 0%
Iron 0.64mg 0.62mg 0%
Sugar 0g 4.88g N/A
Zinc 0.57mg 0.53mg 0%
Omega-3 - EPA 0.376g 0g N/A
Omega-3 - DHA 0.54g 0g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1418.7%
Contains more FatsFats +1585.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.9%
Contains more OtherOther +800%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +4629.8%
Contains more Poly. FatPolyunsaturated fat +337.5%
Contains less Sat. FatSaturated fat -99.1%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.