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Tuna vs Rainbow trout - In-Depth Nutrition Comparison

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How are Tuna and Rainbow trout different?

  • Tuna is higher than Rainbow trout in Vitamin B12, Vitamin A, Selenium, Vitamin B3, Vitamin B2, Phosphorus, Vitamin B6, Vitamin B1, Iron and Magnesium.
  • Tuna covers your daily need of Vitamin B12 274% more than Rainbow trout.
  • Tuna contains 9 times more Vitamin A than Rainbow trout. Tuna contains 757µg of Vitamin A, while Rainbow trout contains 84µg.

Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Tuna vs Rainbow trout 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
6
:
Contains more Iron +322.6%
Contains more Magnesium +156%
Contains more Copper +139.1%
Contains more Zinc +71.1%
Contains more Phosphorus +44.2%
Contains more Calcium +150%
Contains more Potassium +16.7%
Equal in Sodium - 51
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 50% 3% 29% 46% 37% 22% 140% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Contains more Iron +322.6%
Contains more Magnesium +156%
Contains more Copper +139.1%
Contains more Zinc +71.1%
Contains more Phosphorus +44.2%
Contains more Calcium +150%
Contains more Potassium +16.7%
Equal in Sodium - 51

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Tuna
6
:
Contains more Vitamin A +800%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +89.3%
Contains more Vitamin B6 +54.4%
Contains more Vitamin B12 +153%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +21.7%
Contains more Folate +450%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 152% 0% 0% 70% 71% 198% 83% 122% 1361% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
Contains more Vitamin A +800%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +240%
Contains more Vitamin B3 +89.3%
Contains more Vitamin B6 +54.4%
Contains more Vitamin B12 +153%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +21.7%
Contains more Folate +450%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
171
Tuna
119
Rainbow trout
Mineral Summary Score
41
Tuna
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
179%
Tuna
120%
Rainbow trout
Carbohydrates
0%
Tuna
0%
Rainbow trout
Fats
29%
Tuna
29%
Rainbow trout

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Tuna Rainbow trout
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Tuna Rainbow trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 10mg)
Which food contains less Sugars?
Tuna
Tuna contains less Sugars (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.229g)
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 ($7)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Tuna Rainbow trout Opinion
Calories 184 141 Tuna
Protein 29.91 19.94 Tuna
Fats 6.28 6.18 Tuna
Vitamin C 0 2.9 Rainbow trout
Carbs 0 0
Cholesterol 49 59 Tuna
Vitamin D 635 Rainbow trout
Iron 1.31 0.31 Tuna
Calcium 10 25 Rainbow trout
Potassium 323 377 Rainbow trout
Magnesium 64 25 Tuna
Sugars 0 Tuna
Fiber 0 0
Copper 0.11 0.046 Tuna
Zinc 0.77 0.45 Tuna
Starch
Phosphorus 326 226 Tuna
Sodium 50 51 Tuna
Vitamin A 2520 280 Tuna
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.278 0.12 Tuna
Vitamin B2 0.306 0.09 Tuna
Vitamin B3 10.54 5.567 Tuna
Vitamin B5 1.37 1.667 Rainbow trout
Vitamin B6 0.525 0.34 Tuna
Vitamin B12 10.88 4.3 Tuna
Vitamin K 0.1 Rainbow trout
Folate 2 11 Rainbow trout
Trans Fat 0.047 Tuna
Saturated Fat 1.612 1.383 Rainbow trout
Monounsaturated Fat 2.053 1.979 Tuna
Polyunsaturated fat 1.844 1.507 Tuna
Tryptophan 0.335 0.234 Tuna
Threonine 1.311 0.915 Tuna
Isoleucine 1.378 0.962 Tuna
Leucine 2.431 1.696 Tuna
Lysine 2.747 1.916 Tuna
Methionine 0.885 0.618 Tuna
Phenylalanine 1.168 0.815 Tuna
Valine 1.541 1.075 Tuna
Histidine 0.88 0.614 Tuna
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.