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  6. Vegetable vs. Rainbow trout

Vegetable vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between vegetable and rainbow trout

  • Vegetable has more vitamin A and vitamin K; however, rainbow trout has more vitamin B12, vitamin D, selenium, vitamin B5, vitamin B3, phosphorus, and vitamin B6.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Rainbow trout has 235 times less vitamin K than vegetable. Vegetable has 23.5µg of vitamin K, while rainbow trout has 0.1µg.
  • Vegetable has a higher glycemic index than rainbow trout.

Food types used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Fish, trout, rainbow, farmed, raw.

Infographic

Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 IronIron +164.5%
Contains more CopperCopper +80.4%
Contains less SodiumSodium -31.4%
Contains more ManganeseManganese +3345.5%
Contains more MagnesiumMagnesium +13.6%
Contains more PotassiumPotassium +123.1%
Contains more PhosphorusPhosphorus +343.1%
Contains more SeleniumSelenium +7766.7%
~equal in Calcium ~25mg
~equal in Zinc ~0.45mg

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.
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 AVitamin A +154.8%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +72.7%
Contains more Vitamin EVitamin E +515.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +69%
Contains more Vitamin B3Vitamin B3 +554.2%
Contains more Vitamin B5Vitamin B5 +1004%
Contains more Vitamin B6Vitamin B6 +359.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +169.7%
~equal in Vitamin C ~2.9mg

All nutrients comparison - raw data values

Nutrient Vegetable Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.3µg 23.6µg 42%
Protein 2.86g 19.94g 34%
Vitamin B5 0.151mg 1.667mg 30%
Vitamin B3 0.851mg 5.567mg 29%
Phosphorus 51mg 226mg 25%
Vitamin B6 0.074mg 0.34mg 20%
Cholesterol 0mg 59mg 20%
Vitamin K 23.5µg 0.1µg 20%
Fiber 4.4g 0g 18%
Manganese 0.379mg 0.011mg 16%
Vitamin A 214µg 84µg 14%
Vitamin E 0.38mg 2.34mg 13%
Polyunsaturated fat 0.072g 1.507g 10%
Fats 0.15g 6.18g 9%
Choline 24.1mg 65mg 7%
Potassium 169mg 377mg 6%
Saturated fat 0.031g 1.383g 6%
Iron 0.82mg 0.31mg 6%
Monounsaturated fat 0.01g 1.979g 5%
Calories 65kcal 141kcal 4%
Vitamin B1 0.071mg 0.12mg 4%
Copper 0.083mg 0.046mg 4%
Carbs 13.09g 0g 4%
Vitamin B2 0.12mg 0.09mg 2%
Folate 19µg 11µg 2%
Sodium 35mg 51mg 1%
Magnesium 22mg 25mg 1%
Vitamin C 3.2mg 2.9mg 0%
Net carbs 8.69g 0g N/A
Calcium 25mg 25mg 0%
Sugar 3.12g 0g N/A
Zinc 0.49mg 0.45mg 0%
Trans fat 0g 0.047g N/A
Tryptophan 0.029mg 0.234mg 0%
Threonine 0.115mg 0.915mg 0%
Isoleucine 0.139mg 0.962mg 0%
Leucine 0.19mg 1.696mg 0%
Lysine 0.17mg 1.916mg 0%
Methionine 0.034mg 0.618mg 0%
Phenylalanine 0.12mg 0.815mg 0%
Valine 0.149mg 1.075mg 0%
Histidine 0.073mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 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 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 CarbsCarbs +∞%
Contains more WaterWater +12.8%
Contains more OtherOther +737.5%
Contains more ProteinProtein +597.2%
Contains more FatsFats +4020%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -97.8%
Contains more Mono. FatMonounsaturated fat +19690%
Contains more Poly. FatPolyunsaturated fat +1993.1%

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.