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Steelhead trout vs. Lingcod — In-Depth Nutrition Comparison

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Significant differences between steelhead trout and lingcod

  • Steelhead trout has more vitamin B12, monounsaturated fat, and polyunsaturated fat; however, lingcod is richer in selenium and potassium.
  • Steelhead trout covers your daily vitamin B12 needs 68% more than lingcod.
  • Lingcod has 6 times less saturated fat than steelhead trout. Steelhead trout has 1.53g of saturated fat, while lingcod has 0.255g.

Specific food types used in this comparison are Steelhead trout, boiled, canned (Alaska Native) and Fish, lingcod, cooked, dry heat.

Infographic

Steelhead trout vs Lingcod 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 24% 5.4% 49% 15% 12% 16% 111% 9.9% 3.4% 255%
Contains more CalciumCalcium +66.7%
Contains more IronIron +56.1%
Contains more CopperCopper +65.7%
Contains more MagnesiumMagnesium +32%
Contains more PotassiumPotassium +53.4%
Contains less SodiumSodium -35.6%
Contains more ManganeseManganese +136.4%
Contains more SeleniumSelenium +80%
~equal in Zinc ~0.58mg
~equal in Phosphorus ~258mg

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 0% 5.7% 0% 0% 8.8% 32% 43% 52% 80% 519% 0% 7.5% 0%
Contains more Vitamin AVitamin A +17.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +39.5%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
23% 76%
Protein: 22.64 g
Fats: 1.36 g
Carbs: 0 g
Water: 75.68 g
Other: 0.32 g
Contains more FatsFats +507.4%
Contains more OtherOther +700%
~equal in Protein ~22.64g
~equal in Carbs ~0g
~equal in Water ~75.68g

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
24% 41% 35%
Saturated fat: Sat. Fat 0.255 g
Monounsaturated fat: Mono. Fat 0.447 g
Polyunsaturated fat: Poly. Fat 0.383 g
Contains more Mono. FatMonounsaturated fat +397.3%
Contains more Poly. FatPolyunsaturated fat +219.8%
Contains less Sat. FatSaturated fat -83.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steelhead trout Lingcod
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steelhead trout Lingcod DV% diff.
Vitamin D 604IU 76%
Vitamin D 15.1µg 76%
Vitamin B12 5.79µg 4.15µg 68%
Selenium 26µg 46.8µg 38%
Vitamin B6 0.346mg 27%
Vitamin B5 0.865mg 17%
Vitamin E 2.15mg 14%
Vitamin B3 2.314mg 14%
Fats 8.26g 1.36g 11%
Vitamin B2 0.139mg 11%
Polyunsaturated fat 1.225g 0.383g 6%
Saturated fat 1.53g 0.255g 6%
Potassium 365mg 560mg 6%
Monounsaturated fat 2.223g 0.447g 4%
Folate 10µg 3%
Protein 21.11g 22.64g 3%
Vitamin B1 0.035mg 3%
Calories 159kcal 109kcal 3%
Iron 0.64mg 0.41mg 3%
Copper 0.058mg 0.035mg 3%
Cholesterol 59mg 67mg 3%
Sodium 118mg 76mg 2%
Magnesium 25mg 33mg 2%
Manganese 0.011mg 0.026mg 1%
Phosphorus 249mg 258mg 1%
Calcium 30mg 18mg 1%
Zinc 0.57mg 0.58mg 0%
Vitamin A 20µg 17µg 0%
Tryptophan 0.254mg 0%
Threonine 0.993mg 0%
Isoleucine 1.043mg 0%
Leucine 1.84mg 0%
Lysine 2.079mg 0%
Methionine 0.67mg 0%
Phenylalanine 0.884mg 0%
Valine 1.166mg 0%
Histidine 0.667mg 0%
Omega-3 - EPA 0.376g 0.133g N/A
Omega-3 - DHA 0.54g 0.13g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0.018g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steelhead trout Lingcod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
77%
Steelhead trout
58%
Lingcod
Minerals Daily Need Coverage Score
38%
Steelhead trout
50%
Lingcod

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Lingcod
Lingcod is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lingcod
Lingcod contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Lingcod
Lingcod is lower in Saturated fat (difference - 1.275g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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

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. Lingcod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174235/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.