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  6. Steelhead trout vs. Cranberries

Steelhead trout vs. Cranberries — In-Depth Nutrition Comparison

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How are steelhead trout and cranberries different?

  • Steelhead trout is higher in vitamin B12, vitamin D, selenium, phosphorus, and potassium; however, cranberries are richer in vitamin C, fiber, and manganese.
  • Daily need coverage for vitamin B12 for steelhead trout is 241% higher.
  • Cranberries have less cholesterol.
  • Steelhead trout has a lower glycemic index (0) than cranberries (45).

Steelhead trout, boiled, canned (Alaska Native) and Cranberries, raw are the varieties used in this article.

Infographic

Steelhead trout vs Cranberries 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 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +316.7%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +356.3%
Contains more IronIron +178.3%
Contains more ZincZinc +533.3%
Contains more PhosphorusPhosphorus +2163.6%
Contains more SeleniumSelenium +25900%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +2327.3%
~equal in Copper ~0.056mg

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin EVitamin E +62.9%
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 Cranberries DV% diff.
Vitamin B12 5.79µg 0µg 241%
Vitamin D 15.1µg 0µg 76%
Vitamin D 604IU 0IU 76%
Selenium 26µg 0.1µg 47%
Protein 21.11g 0.46g 41%
Phosphorus 249mg 11mg 34%
Cholesterol 59mg 0mg 20%
Vitamin C 0mg 14mg 16%
Fiber 0g 3.6g 14%
Fats 8.26g 0.13g 13%
Manganese 0.011mg 0.267mg 11%
Potassium 365mg 80mg 8%
Polyunsaturated fat 1.225g 0.055g 8%
Saturated fat 1.53g 0.008g 7%
Vitamin E 2.15mg 1.32mg 6%
Calories 159kcal 46kcal 6%
Monounsaturated fat 2.223g 0.018g 6%
Vitamin B5 0.295mg 6%
Sodium 118mg 2mg 5%
Magnesium 25mg 6mg 5%
Iron 0.64mg 0.23mg 5%
Vitamin B6 0.057mg 4%
Zinc 0.57mg 0.09mg 4%
Vitamin K 0µg 5µg 4%
Carbs 0g 11.97g 4%
Vitamin A 20µg 3µg 2%
Vitamin B2 0.02mg 2%
Calcium 30mg 8mg 2%
Choline 5.5mg 1%
Fructose 0g 0.67g 1%
Vitamin B3 0.101mg 1%
Vitamin B1 0.012mg 1%
Net carbs 0g 8.37g N/A
Sugar 0g 4.27g N/A
Copper 0.058mg 0.056mg 0%
Folate 1µg 0%
Tryptophan 0.003mg 0%
Threonine 0.028mg 0%
Isoleucine 0.033mg 0%
Leucine 0.053mg 0%
Lysine 0.039mg 0%
Methionine 0.003mg 0%
Phenylalanine 0.036mg 0%
Valine 0.045mg 0%
Histidine 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +4489.1%
Contains more FatsFats +6253.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.7%
Contains more OtherOther +200%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +12250%
Contains more Poly. FatPolyunsaturated fat +2127.3%
Contains less Sat. FatSaturated fat -99.5%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.