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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
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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" charts 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 Manganese +81.8%
Contains more Selenium +98.3%
Contains more Calcium +150%
Contains more Potassium +16.7%
Equal in Sodium - 51
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
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 Manganese +81.8%
Contains more Selenium +98.3%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50%
Contains more Other +5800%
Contains more Water +24.9%
Equal in Fats - 6.18
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 Protein +50%
Contains more Other +5800%
Contains more Water +24.9%
Equal in Fats - 6.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +22.4%
Contains less Saturated Fat -14.2%
Equal in Monounsaturated Fat - 1.979
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Polyunsaturated fat +22.4%
Contains less Saturated Fat -14.2%
Equal in Monounsaturated Fat - 1.979

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Rainbow trout Opinion
Protein 29.91g 19.94g Tuna
Fats 6.28g 6.18g Tuna
Calories 184kcal 141kcal Tuna
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
Manganese 0.02mg 0.011mg Tuna
Selenium 46.8µg 23.6µg Tuna
Vitamin A 2520IU 280IU Tuna
Vitamin A RAE 757µg 84µg Tuna
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 0.278mg 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 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 0.047g Tuna
Saturated Fat 1.612g 1.383g Rainbow trout
Omega-3 - DHA 1.141g 0.516g Tuna
Omega-3 - EPA 0.363g 0.217g Tuna
Omega-3 - DPA 0.16g 0.091g Tuna
Monounsaturated Fat 2.053g 1.979g Tuna
Polyunsaturated fat 1.844g 1.507g Tuna
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
Tuna Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
171%
Tuna
119%
Rainbow trout
Minerals Daily Need Coverage Score
59%
Tuna
33%
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 richer in minerals?
Tuna
Tuna is relatively richer in minerals
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 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.