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  6. Tilefish vs. Rainbow trout

Tilefish vs. Rainbow trout — In-Depth Nutrition Comparison

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Summary of differences between Tilefish and Rainbow trout

  • Tilefish has more Selenium, and Vitamin B2, while Rainbow trout has more Vitamin B12, Vitamin B5, Vitamin B3, and Vitamin A RAE.
  • Rainbow trout covers your daily need of Vitamin B12 75% more than Tilefish.
  • Tilefish contains 2 times more Selenium than Rainbow trout. While Tilefish contains 51.5µg of Selenium, Rainbow trout contains only 23.6µg.

These are the specific foods used in this comparison Fish, tilefish, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Tilefish 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.
Tilefish
Tilefish
8
:
1
Rainbow trout
Rainbow trout
Contains more Magnesium +32%
Contains more Potassium +35.8%
Contains more Zinc +17.8%
Contains more Copper +13%
Contains more Manganese +36.4%
Contains more Selenium +118.2%
Contains less Sodium -13.6%
Equal in Calcium - 25
Equal in Iron - 0.31
Equal in Phosphorus - 226
Tilefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Magnesium +32%
Contains more Potassium +35.8%
Contains more Zinc +17.8%
Contains more Copper +13%
Contains more Manganese +36.4%
Contains more Selenium +118.2%
Contains less Sodium -13.6%
Equal in Calcium - 25
Equal in Iron - 0.31
Equal in Phosphorus - 226

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.
Tilefish
Tilefish
3
:
9
Rainbow trout
Rainbow trout
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +111.1%
Contains more Folate +54.5%
Contains more Vitamin A +305.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +59.1%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +72%
Tilefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +111.1%
Contains more Folate +54.5%
Contains more Vitamin A +305.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +59.1%
Contains more Vitamin B5 +91.6%
Contains more Vitamin B6 +13.3%
Contains more Vitamin B12 +72%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilefish
Tilefish
2
:
2
Rainbow trout
Rainbow trout
Contains more Protein +22.8%
Contains more Other +625%
Contains more Fats +31.8%
Equal in Water - 73.8
Tilefish
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +22.8%
Contains more Other +625%
Contains more Fats +31.8%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilefish
Tilefish
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +20.9%
Tilefish
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -37.2%
Contains more Monounsaturated Fat +48.6%
Contains more Polyunsaturated fat +20.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilefish Rainbow trout Opinion
Protein 24.49g 19.94g Tilefish
Fats 4.69g 6.18g Rainbow trout
Calories 147kcal 141kcal Tilefish
Calcium 26mg 25mg Tilefish
Iron 0.31mg 0.31mg
Magnesium 33mg 25mg Tilefish
Phosphorus 236mg 226mg Tilefish
Potassium 512mg 377mg Tilefish
Sodium 59mg 51mg Rainbow trout
Zinc 0.53mg 0.45mg Tilefish
Copper 0.052mg 0.046mg Tilefish
Manganese 0.015mg 0.011mg Tilefish
Selenium 51.5µg 23.6µg Tilefish
Vitamin A 69IU 280IU Rainbow trout
Vitamin A RAE 21µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.14mg 0.12mg Tilefish
Vitamin B2 0.19mg 0.09mg Tilefish
Vitamin B3 3.5mg 5.567mg Rainbow trout
Vitamin B5 0.87mg 1.667mg Rainbow trout
Vitamin B6 0.3mg 0.34mg Rainbow trout
Folate 17µg 11µg Tilefish
Vitamin B12 2.5µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.274mg 0.234mg Tilefish
Threonine 1.074mg 0.915mg Tilefish
Isoleucine 1.128mg 0.962mg Tilefish
Leucine 1.99mg 1.696mg Tilefish
Lysine 2.249mg 1.916mg Tilefish
Methionine 0.725mg 0.618mg Tilefish
Phenylalanine 0.956mg 0.815mg Tilefish
Valine 1.262mg 1.075mg Tilefish
Histidine 0.721mg 0.614mg Tilefish
Cholesterol 64mg 59mg Rainbow trout
Trans Fat 0.047g Tilefish
Saturated Fat 0.868g 1.383g Tilefish
Omega-3 - DHA 0.733g 0.516g Tilefish
Omega-3 - EPA 0.172g 0.217g Rainbow trout
Omega-3 - DPA 0.143g 0.091g Tilefish
Monounsaturated Fat 1.332g 1.979g Rainbow trout
Polyunsaturated fat 1.246g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

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

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
50%
Tilefish
119%
Rainbow trout
Minerals Daily Need Coverage Score
51%
Tilefish
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Tilefish
Tilefish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Tilefish
Tilefish is lower in Saturated Fat (difference - 0.515g)
Which food is cheaper?
Tilefish
Tilefish is cheaper (difference - $7)
Which food is richer in minerals?
Tilefish
Tilefish is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 8mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 5mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.