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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 RAE, 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 RAE than Rainbow trout. Tuna contains 757µg of Vitamin A RAE, 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +322.6%
Contains more Magnesium +156%
Contains more Phosphorus +44.2%
Contains more Zinc +71.1%
Contains more Copper +139.1%
Contains more Calcium +150%
Contains more Potassium +16.7%
Equal in Sodium - 51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Iron +322.6%
Contains more Magnesium +156%
Contains more Phosphorus +44.2%
Contains more Zinc +71.1%
Contains more Copper +139.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
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 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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Rainbow trout Opinion
Net carbs 0g 0g
Protein 29.91g 19.94g Tuna
Fats 6.28g 6.18g Tuna
Carbs 0g 0g
Calories 184kcal 141kcal Tuna
Starch g g
Fructose g g
Sugar g 0g Tuna
Fiber 0g 0g
Calcium 10mg 25mg Rainbow trout
Iron 1.31mg 0.31mg Tuna
Magnesium 64mg 25mg Tuna
Phosphorus 326mg 226mg Tuna
Potassium 323mg 377mg Rainbow trout
Sodium 50mg 51mg Tuna
Zinc 0.77mg 0.45mg Tuna
Copper 0.11mg 0.046mg Tuna
Vitamin A 2520IU 280IU Tuna
Vitamin E mg 2.34mg Rainbow trout
Vitamin D IU 635IU Rainbow trout
Vitamin D µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.278mg 0.12mg Tuna
Vitamin B2 0.306mg 0.09mg Tuna
Vitamin B3 10.54mg 5.567mg Tuna
Vitamin B5 1.37mg 1.667mg Rainbow trout
Vitamin B6 0.525mg 0.34mg Tuna
Folate 2µg 11µg Rainbow trout
Vitamin B12 10.88µg 4.3µg Tuna
Vitamin K µg 0.1µg Rainbow trout
Tryptophan 0.335mg 0.234mg Tuna
Threonine 1.311mg 0.915mg Tuna
Isoleucine 1.378mg 0.962mg Tuna
Leucine 2.431mg 1.696mg Tuna
Lysine 2.747mg 1.916mg Tuna
Methionine 0.885mg 0.618mg Tuna
Phenylalanine 1.168mg 0.815mg Tuna
Valine 1.541mg 1.075mg Tuna
Histidine 0.88mg 0.614mg Tuna
Cholesterol 49mg 59mg Tuna
Trans Fat g 0.047g Tuna
Saturated Fat 1.612g 1.383g Rainbow trout
Monounsaturated Fat 2.053g 1.979g Tuna
Polyunsaturated fat 1.844g 1.507g Tuna

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
179%
Tuna
120%
Rainbow trout
Carbohydrates
0%
Tuna
0%
Rainbow trout
Fats
29%
Tuna
29%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 10mg)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.