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  6. Tilapia vs. Rainbow trout

Tilapia vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between tilapia and rainbow trout

  • Tilapia has more selenium; however, rainbow trout is richer in vitamin B12, vitamin D, vitamin B5, vitamin B6, vitamin E, vitamin A, and vitamin B3.
  • Rainbow trout's daily need coverage for vitamin B12 is 102% more.
  • Tilapia contains 2 times more selenium than rainbow trout. Tilapia contains 54.4µg of selenium, while rainbow trout contains 23.6µg.

The food varieties used in the comparison are Fish, tilapia, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Tilapia 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" 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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +36%
Contains more IronIron +122.6%
Contains more CopperCopper +63%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +130.5%
Contains more CalciumCalcium +78.6%
Contains more PhosphorusPhosphorus +10.8%
~equal in Potassium ~377mg
~equal in Zinc ~0.45mg
~equal in Sodium ~51mg

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% 0% 16% 56% 23% 17% 89% 40% 28% 233% 2.3% 4.5% 28%
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin KVitamin K +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +196.2%
Contains more Vitamin DVitamin D +329.7%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B5Vitamin B5 +151.1%
Contains more Vitamin B6Vitamin B6 +176.4%
Contains more Vitamin B12Vitamin B12 +131.2%
Contains more FolateFolate +83.3%
Contains more CholineCholine +26.7%

All nutrients comparison - raw data values

Nutrient Tilapia Rainbow trout DV% diff.
Vitamin B12 1.86µg 4.3µg 102%
Vitamin D 3.7µg 15.9µg 61%
Vitamin D 150IU 635IU 61%
Selenium 54.4µg 23.6µg 56%
Vitamin B5 0.664mg 1.667mg 20%
Vitamin B6 0.123mg 0.34mg 17%
Protein 26.15g 19.94g 12%
Vitamin E 0.79mg 2.34mg 10%
Vitamin A 0µg 84µg 9%
Polyunsaturated fat 0.6g 1.507g 6%
Vitamin B3 4.745mg 5.567mg 5%
Fats 2.65g 6.18g 5%
Iron 0.69mg 0.31mg 5%
Monounsaturated fat 0.955g 1.979g 3%
Copper 0.075mg 0.046mg 3%
Vitamin C 0mg 2.9mg 3%
Phosphorus 204mg 226mg 3%
Vitamin B1 0.093mg 0.12mg 2%
Choline 51.3mg 65mg 2%
Magnesium 34mg 25mg 2%
Saturated fat 0.94g 1.383g 2%
Folate 6µg 11µg 1%
Calories 128kcal 141kcal 1%
Vitamin K 0.9µg 0.1µg 1%
Vitamin B2 0.073mg 0.09mg 1%
Manganese 0.037mg 0.011mg 1%
Calcium 14mg 25mg 1%
Cholesterol 57mg 59mg 1%
Potassium 380mg 377mg 0%
Zinc 0.41mg 0.45mg 0%
Sodium 56mg 51mg 0%
Trans fat 0.047g N/A
Tryptophan 0.265mg 0.234mg 0%
Threonine 1.156mg 0.915mg 0%
Isoleucine 1.22mg 0.962mg 0%
Leucine 2.04mg 1.696mg 0%
Lysine 2.315mg 1.916mg 0%
Methionine 0.766mg 0.618mg 0%
Phenylalanine 1.05mg 0.815mg 0%
Valine 1.28mg 1.075mg 0%
Histidine 0.585mg 0.614mg 0%
Omega-3 - EPA 0.005g 0.217g N/A
Omega-3 - DHA 0.13g 0.516g N/A
Omega-3 - ALA 0.045g 0.059g N/A
Omega-3 - DPA 0.06g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.015g 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +31.1%
Contains more FatsFats +133.2%
~equal in Carbs ~0g
~equal in Water ~73.8g
~equal in Other ~0.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
28% 41% 31%
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 -32%
Contains more Mono. FatMonounsaturated fat +107.2%
Contains more Poly. FatPolyunsaturated fat +151.2%

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.