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  6. Trout vs. Rainbow trout

Trout vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between Trout and Rainbow trout

  • Trout is higher in Vitamin D, Selenium, Vitamin B3, Vitamin B5, and Phosphorus, however, Rainbow trout is richer in Vitamin B12.
  • Trout's daily need coverage for Vitamin D is 21% higher.

The food types used in this comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Trout 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.
Trout
Trout
9
:
1
Rainbow trout
Rainbow trout
Contains more Calcium +20%
Contains more Iron +16.1%
Contains more Magnesium +20%
Contains more Phosphorus +19.5%
Contains more Potassium +19.4%
Contains more Zinc +20%
Contains more Copper +19.6%
Contains more Manganese +18.2%
Contains more Selenium +19.1%
Contains less Sodium -16.4%
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +20%
Contains more Iron +16.1%
Contains more Magnesium +20%
Contains more Phosphorus +19.5%
Contains more Potassium +19.4%
Contains more Zinc +20%
Contains more Copper +19.6%
Contains more Manganese +18.2%
Contains more Selenium +19.1%
Contains less Sodium -16.4%

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.
Trout
Trout
9
:
1
Rainbow trout
Rainbow trout
Contains more Vitamin E +19.2%
Contains more Vitamin D +19.5%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +13.5%
Equal in Vitamin A - 280
Equal in Vitamin C - 2.9
Equal in Folate - 11
Equal in Vitamin B12 - 4.3
Equal in Vitamin K - 0.1
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
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 E +19.2%
Contains more Vitamin D +19.5%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B2 +18.9%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +19.4%
Contains more Vitamin B6 +13.5%
Equal in Vitamin A - 280
Equal in Vitamin C - 2.9
Equal in Folate - 11
Equal in Vitamin B12 - 4.3
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
3
:
1
Rainbow trout
Rainbow trout
Contains more Protein +19.4%
Contains more Fats +19.4%
Contains more Other +25%
Equal in Water - 73.8
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +19.4%
Contains more Fats +19.4%
Contains more Other +25%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
:
1
Rainbow trout
Rainbow trout
Contains more Monounsaturated Fat +19.4%
Contains more Polyunsaturated fat +19.4%
Contains less Saturated Fat -16.2%
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +19.4%
Contains more Polyunsaturated fat +19.4%
Contains less Saturated Fat -16.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trout Rainbow trout Opinion
Protein 23.8g 19.94g Trout
Fats 7.38g 6.18g Trout
Calories 168kcal 141kcal Trout
Calcium 30mg 25mg Trout
Iron 0.36mg 0.31mg Trout
Magnesium 30mg 25mg Trout
Phosphorus 270mg 226mg Trout
Potassium 450mg 377mg Trout
Sodium 61mg 51mg Rainbow trout
Zinc 0.54mg 0.45mg Trout
Copper 0.055mg 0.046mg Trout
Manganese 0.013mg 0.011mg Trout
Selenium 28.1µg 23.6µg Trout
Vitamin A 301IU 280IU Trout
Vitamin A RAE 100µg 84µg Trout
Vitamin E 2.79mg 2.34mg Trout
Vitamin D 759IU 635IU Trout
Vitamin D 19µg 15.9µg Trout
Vitamin C 2.9mg 2.9mg
Vitamin B1 0.143mg 0.12mg Trout
Vitamin B2 0.107mg 0.09mg Trout
Vitamin B3 6.646mg 5.567mg Trout
Vitamin B5 1.99mg 1.667mg Trout
Vitamin B6 0.386mg 0.34mg Trout
Folate 12µg 11µg Trout
Vitamin B12 4.11µg 4.3µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.279mg 0.234mg Trout
Threonine 1.092mg 0.915mg Trout
Isoleucine 1.148mg 0.962mg Trout
Leucine 2.025mg 1.696mg Trout
Lysine 2.287mg 1.916mg Trout
Methionine 0.738mg 0.618mg Trout
Phenylalanine 0.973mg 0.815mg Trout
Valine 1.283mg 1.075mg Trout
Histidine 0.733mg 0.614mg Trout
Cholesterol 70mg 59mg Rainbow trout
Trans Fat 0.056g 0.047g Rainbow trout
Saturated Fat 1.651g 1.383g Rainbow trout
Omega-3 - DHA 0.616g 0.516g Trout
Omega-3 - EPA 0.259g 0.217g Trout
Omega-3 - DPA 0.109g 0.091g Trout
Monounsaturated Fat 2.363g 1.979g Trout
Polyunsaturated fat 1.799g 1.507g Trout
Omega-6 - Eicosadienoic acid 0.047g 0.04g 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
Trout 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
131%
Trout
119%
Rainbow trout
Minerals Daily Need Coverage Score
40%
Trout
33%
Rainbow trout

Comparison summary

Which food is richer in minerals?
Trout
Trout is relatively richer in minerals
Which food is cheaper?
Trout
Trout is cheaper (difference - $7)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.268g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.