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Tuna vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between tuna and rainbow trout

  • Tuna is higher in selenium, vitamin B3, vitamin B6, phosphorus, and iron; however, rainbow trout is richer in vitamin D, vitamin B12, vitamin B5, and vitamin E.
  • Tuna's daily need coverage for selenium is 154% higher.
  • Tuna has 4 times more vitamin B3 than rainbow trout. While tuna has 22.07mg of vitamin B3, rainbow trout has only 5.567mg.
  • Tuna has less saturated fat.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tuna
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +68%
Contains more PotassiumPotassium +39.8%
Contains more IronIron +196.8%
Contains more PhosphorusPhosphorus +47.3%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +358.5%
Contains more CalciumCalcium +525%
~equal in Copper ~0.046mg
~equal in Zinc ~0.45mg
~equal in Sodium ~51mg

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.
Tuna
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +52.2%
Contains more Vitamin B3Vitamin B3 +296.4%
Contains more Vitamin B6Vitamin B6 +205.3%
Contains more CholineCholine +19.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +281.8%
Contains more Vitamin EVitamin E +706.9%
Contains more Vitamin DVitamin D +695%
Contains more Vitamin B5Vitamin B5 +399.1%
Contains more Vitamin B12Vitamin B12 +83%
Contains more FolateFolate +450%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Tuna Rainbow trout DV% diff.
Selenium 108.2µg 23.6µg 154%
Vitamin B3 22.07mg 5.567mg 103%
Vitamin B12 2.35µg 4.3µg 81%
Vitamin D 2µg 15.9µg 70%
Vitamin D 82IU 635IU 69%
Vitamin B6 1.038mg 0.34mg 54%
Vitamin B5 0.334mg 1.667mg 27%
Protein 29.15g 19.94g 18%
Phosphorus 333mg 226mg 15%
Vitamin E 0.29mg 2.34mg 14%
Fats 0.59g 6.18g 9%
Polyunsaturated fat 0.175g 1.507g 9%
Iron 0.92mg 0.31mg 8%
Vitamin A 22µg 84µg 7%
Saturated fat 0.205g 1.383g 5%
Monounsaturated fat 0.138g 1.979g 5%
Vitamin B2 0.137mg 0.09mg 4%
Potassium 527mg 377mg 4%
Magnesium 42mg 25mg 4%
Cholesterol 47mg 59mg 4%
Vitamin C 0mg 2.9mg 3%
Calcium 4mg 25mg 2%
Folate 2µg 11µg 2%
Choline 77.6mg 65mg 2%
Vitamin B1 0.134mg 0.12mg 1%
Calories 130kcal 141kcal 1%
Copper 0.043mg 0.046mg 0%
Zinc 0.45mg 0.45mg 0%
Sodium 54mg 51mg 0%
Manganese 0.013mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.02g 0.047g N/A
Tryptophan 0.313mg 0.234mg 0%
Threonine 1.224mg 0.915mg 0%
Isoleucine 1.287mg 0.962mg 0%
Leucine 2.27mg 1.696mg 0%
Lysine 2.565mg 1.916mg 0%
Methionine 0.827mg 0.618mg 0%
Phenylalanine 1.091mg 0.815mg 0%
Valine 1.438mg 1.075mg 0%
Histidine 0.822mg 0.614mg 0%
Omega-3 - EPA 0.015g 0.217g N/A
Omega-3 - DHA 0.105g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.005g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +46.2%
Contains more OtherOther +1500%
Contains more FatsFats +947.5%
~equal in Carbs ~0g
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Mono. FatMonounsaturated fat +1334.1%
Contains more Poly. FatPolyunsaturated fat +761.1%

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.