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  6. Wheat vs. Rainbow trout

Wheat vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between wheat and rainbow trout?

  • Wheat is richer in manganese, selenium, copper, phosphorus, iron, zinc, magnesium, and vitamin B1, yet rainbow trout is richer in vitamin B12 and vitamin D.
  • Rainbow trout's daily need coverage for vitamin B12 is 179% higher.
  • Wheat has 274 times more manganese than rainbow trout. Wheat has 3.012mg of manganese, while rainbow trout has 0.011mg.
  • Rainbow trout has a lower glycemic index than wheat .

We used Wheat, durum and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Wheat 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.
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +476%
Contains more CalciumCalcium +36%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +1035.5%
Contains more CopperCopper +1102.2%
Contains more ZincZinc +824.4%
Contains more PhosphorusPhosphorus +124.8%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +27281.8%
Contains more SeleniumSelenium +278.8%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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 +249.2%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +21%
Contains more Vitamin B6Vitamin B6 +23.2%
Contains more FolateFolate +290.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +78.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Wheat Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Manganese 3.012mg 0.011mg 130%
Selenium 89.4µg 23.6µg 120%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Copper 0.553mg 0.046mg 56%
Iron 3.52mg 0.31mg 40%
Phosphorus 508mg 226mg 40%
Zinc 4.16mg 0.45mg 34%
Magnesium 144mg 25mg 28%
Vitamin B1 0.419mg 0.12mg 25%
Carbs 71.13g 0g 24%
Cholesterol 0mg 59mg 20%
Vitamin E 2.34mg 16%
Vitamin B5 0.935mg 1.667mg 15%
Protein 13.68g 19.94g 13%
Choline 65mg 12%
Calories 339kcal 141kcal 10%
Vitamin A 0µg 84µg 9%
Folate 43µg 11µg 8%
Vitamin B3 6.738mg 5.567mg 7%
Fats 2.47g 6.18g 6%
Vitamin B6 0.419mg 0.34mg 6%
Polyunsaturated fat 0.978g 1.507g 4%
Monounsaturated fat 0.344g 1.979g 4%
Saturated fat 0.454g 1.383g 4%
Vitamin C 0mg 2.9mg 3%
Sodium 2mg 51mg 2%
Vitamin B2 0.121mg 0.09mg 2%
Potassium 431mg 377mg 2%
Calcium 34mg 25mg 1%
Net carbs 71.13g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.176mg 0.234mg 0%
Threonine 0.366mg 0.915mg 0%
Isoleucine 0.533mg 0.962mg 0%
Leucine 0.934mg 1.696mg 0%
Lysine 0.303mg 1.916mg 0%
Methionine 0.221mg 0.618mg 0%
Phenylalanine 0.681mg 0.815mg 0%
Valine 0.594mg 1.075mg 0%
Histidine 0.322mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 OtherOther +2125%
Contains more ProteinProtein +45.8%
Contains more FatsFats +150.2%
Contains more WaterWater +574.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -67.2%
Contains more Mono. FatMonounsaturated fat +475.3%
Contains more Poly. FatPolyunsaturated fat +54.1%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.