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 RAE, 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
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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.
Contains
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Iron
+122.6%
Contains
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Magnesium
+36%
Contains
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Copper
+63%
Contains
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Manganese
+236.4%
Contains
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Selenium
+130.5%
Contains
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Calcium
+78.6%
Contains
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Phosphorus
+10.8%
Equal in Potassium - 377
Equal in Sodium - 51
Equal in Zinc - 0.45
Contains
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Iron
+122.6%
Contains
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Magnesium
+36%
Contains
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Copper
+63%
Contains
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Manganese
+236.4%
Contains
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Selenium
+130.5%
Contains
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Calcium
+78.6%
Contains
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Phosphorus
+10.8%
Equal in Potassium - 377
Equal in Sodium - 51
Equal in Zinc - 0.45
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.
:
Contains
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Vitamin K
+800%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+196.2%
Contains
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Vitamin D
+329.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+29%
Contains
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Vitamin B2
+23.3%
Contains
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Vitamin B3
+17.3%
Contains
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Vitamin B5
+151.1%
Contains
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Vitamin B6
+176.4%
Contains
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Folate
+83.3%
Contains
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Vitamin B12
+131.2%
Contains
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Vitamin K
+800%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+196.2%
Contains
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Vitamin D
+329.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+29%
Contains
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Vitamin B2
+23.3%
Contains
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Vitamin B3
+17.3%
Contains
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Vitamin B5
+151.1%
Contains
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Vitamin B6
+176.4%
Contains
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Folate
+83.3%
Contains
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Vitamin B12
+131.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+31.1%
Contains
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Fats
+133.2%
Equal in Water - 73.8
Equal in Other - 0.08
Protein:
26.15 g
Fats:
2.65 g
Carbs:
0 g
Water:
71.59 g
Other:
0 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Contains
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Protein
+31.1%
Contains
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Fats
+133.2%
Equal in Water - 73.8
Equal in Other - 0.08
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-32%
Contains
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Monounsaturated Fat
+107.2%
Contains
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Polyunsaturated fat
+151.2%
Saturated Fat:
0.94 g
Monounsaturated Fat:
0.955 g
Polyunsaturated fat:
0.6 g
Saturated Fat:
1.383 g
Monounsaturated Fat:
1.979 g
Polyunsaturated fat:
1.507 g
Contains
less
Saturated Fat
-32%
Contains
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Monounsaturated Fat
+107.2%
Contains
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Polyunsaturated fat
+151.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 26.15g | 19.94g |
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| Fats | 2.65g | 6.18g |
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| Calories | 128kcal | 141kcal |
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| Calcium | 14mg | 25mg |
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| Iron | 0.69mg | 0.31mg |
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| Magnesium | 34mg | 25mg |
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| Phosphorus | 204mg | 226mg |
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| Potassium | 380mg | 377mg |
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| Sodium | 56mg | 51mg |
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| Zinc | 0.41mg | 0.45mg |
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| Copper | 0.075mg | 0.046mg |
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| Manganese | 0.037mg | 0.011mg |
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| Selenium | 54.4µg | 23.6µg |
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| Vitamin A | 0IU | 280IU |
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| Vitamin A RAE | 0µg | 84µg |
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| Vitamin E | 0.79mg | 2.34mg |
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| Vitamin D | 150IU | 635IU |
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| Vitamin D | 3.7µg | 15.9µg |
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| Vitamin C | 0mg | 2.9mg |
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| Vitamin B1 | 0.093mg | 0.12mg |
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| Vitamin B2 | 0.073mg | 0.09mg |
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| Vitamin B3 | 4.745mg | 5.567mg |
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| Vitamin B5 | 0.664mg | 1.667mg |
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| Vitamin B6 | 0.123mg | 0.34mg |
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| Folate | 6µg | 11µg |
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| Vitamin B12 | 1.86µg | 4.3µg |
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| Vitamin K | 0.9µg | 0.1µg |
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| Tryptophan | 0.265mg | 0.234mg |
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| Threonine | 1.156mg | 0.915mg |
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| Isoleucine | 1.22mg | 0.962mg |
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| Leucine | 2.04mg | 1.696mg |
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| Lysine | 2.315mg | 1.916mg |
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| Methionine | 0.766mg | 0.618mg |
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| Phenylalanine | 1.05mg | 0.815mg |
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| Valine | 1.28mg | 1.075mg |
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| Histidine | 0.585mg | 0.614mg |
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| Cholesterol | 57mg | 59mg |
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| Trans Fat | 0.047g |
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| Saturated Fat | 0.94g | 1.383g |
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| Omega-3 - DHA | 0.13g | 0.516g |
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| Omega-3 - EPA | 0.005g | 0.217g |
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| Omega-3 - DPA | 0.06g | 0.091g |
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| Monounsaturated Fat | 0.955g | 1.979g |
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| Polyunsaturated fat | 0.6g | 1.507g |
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| Omega-6 - Eicosadienoic acid | 0.015g | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-3 - ALA | 0.045g | 0.059g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
47%
119%
Minerals Daily Need Coverage Score
52%
33%
Comparison summary
Which food is lower in Cholesterol?
Tilapia is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Tilapia is lower in Saturated Fat (difference - 0.443g)
Which food is cheaper?
Tilapia is cheaper (difference - $7)
Which food is richer in minerals?
Tilapia is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)