Whitefish vs. Rainbow trout — In-Depth Nutrition Comparison
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Summary of differences between Whitefish and Rainbow trout
- Whitefish has more Phosphorus, Zinc, Copper, and Polyunsaturated fat, while Rainbow trout has more Vitamin B12, Vitamin B5, Selenium, and Vitamin B3.
- Rainbow trout covers your daily need of Vitamin B12 139% more than Whitefish.
- Whitefish contains 3 times more Zinc than Rainbow trout. While Whitefish contains 1.27mg of Zinc, Rainbow trout contains only 0.45mg.
- The amount of Cholesterol in Rainbow trout is lower.
These are the specific foods used in this comparison Fish, whitefish, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, raw.
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
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Calcium
+32%
Contains
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Iron
+51.6%
Contains
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Magnesium
+68%
Contains
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Phosphorus
+53.1%
Contains
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Zinc
+182.2%
Contains
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Copper
+100%
Contains
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Manganese
+681.8%
Contains
less
Sodium
-21.5%
Contains
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Selenium
+45.7%
Equal in Potassium - 377
Contains
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Calcium
+32%
Contains
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Iron
+51.6%
Contains
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Magnesium
+68%
Contains
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Phosphorus
+53.1%
Contains
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Zinc
+182.2%
Contains
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Copper
+100%
Contains
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Manganese
+681.8%
Contains
less
Sodium
-21.5%
Contains
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Selenium
+45.7%
Equal in Potassium - 377
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.
:
Contains
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Vitamin B1
+42.5%
Contains
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Vitamin B2
+71.1%
Contains
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Folate
+54.5%
Contains
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Vitamin A
+113.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+44.7%
Contains
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Vitamin B5
+92.7%
Contains
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Vitamin B12
+347.9%
Equal in Vitamin B6 - 0.34
Contains
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Vitamin B1
+42.5%
Contains
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Vitamin B2
+71.1%
Contains
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Folate
+54.5%
Contains
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Vitamin A
+113.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+44.7%
Contains
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Vitamin B5
+92.7%
Contains
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Vitamin B12
+347.9%
Equal in Vitamin B6 - 0.34
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+22.7%
Contains
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Fats
+21.5%
Contains
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Other
+3562.5%
Contains
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Water
+13.4%
Protein:
24.47 g
Fats:
7.51 g
Carbs:
0 g
Water:
65.09 g
Other:
2.93 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Contains
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Protein
+22.7%
Contains
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Fats
+21.5%
Contains
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Other
+3562.5%
Contains
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Water
+13.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-16%
Contains
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Monounsaturated Fat
+29.3%
Contains
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Polyunsaturated fat
+82.8%
Saturated Fat:
1.162 g
Monounsaturated Fat:
2.559 g
Polyunsaturated fat:
2.755 g
Saturated Fat:
1.383 g
Monounsaturated Fat:
1.979 g
Polyunsaturated fat:
1.507 g
Contains
less
Saturated Fat
-16%
Contains
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Monounsaturated Fat
+29.3%
Contains
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Polyunsaturated fat
+82.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 24.47g | 19.94g |
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| Fats | 7.51g | 6.18g |
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| Calories | 172kcal | 141kcal |
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| Calcium | 33mg | 25mg |
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| Iron | 0.47mg | 0.31mg |
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| Magnesium | 42mg | 25mg |
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| Phosphorus | 346mg | 226mg |
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| Potassium | 406mg | 377mg |
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| Sodium | 65mg | 51mg |
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| Zinc | 1.27mg | 0.45mg |
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| Copper | 0.092mg | 0.046mg |
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| Manganese | 0.086mg | 0.011mg |
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| Selenium | 16.2µg | 23.6µg |
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| Vitamin A | 131IU | 280IU |
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| Vitamin A RAE | 39µg | 84µg |
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| Vitamin E | 2.34mg |
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| Vitamin D | 635IU |
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| Vitamin D | 15.9µg |
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| Vitamin C | 0mg | 2.9mg |
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| Vitamin B1 | 0.171mg | 0.12mg |
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| Vitamin B2 | 0.154mg | 0.09mg |
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| Vitamin B3 | 3.846mg | 5.567mg |
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| Vitamin B5 | 0.865mg | 1.667mg |
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| Vitamin B6 | 0.346mg | 0.34mg |
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| Folate | 17µg | 11µg |
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| Vitamin B12 | 0.96µg | 4.3µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.274mg | 0.234mg |
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| Threonine | 1.073mg | 0.915mg |
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| Isoleucine | 1.128mg | 0.962mg |
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| Leucine | 1.989mg | 1.696mg |
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| Lysine | 2.248mg | 1.916mg |
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| Methionine | 0.724mg | 0.618mg |
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| Phenylalanine | 0.955mg | 0.815mg |
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| Valine | 1.261mg | 1.075mg |
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| Histidine | 0.721mg | 0.614mg |
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| Cholesterol | 77mg | 59mg |
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| Trans Fat | 0.047g |
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| Saturated Fat | 1.162g | 1.383g |
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| Omega-3 - DHA | 1.206g | 0.516g |
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| Omega-3 - EPA | 0.406g | 0.217g |
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| Omega-3 - DPA | 0.209g | 0.091g |
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| Monounsaturated Fat | 2.559g | 1.979g |
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| Polyunsaturated fat | 2.755g | 1.507g |
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| Omega-6 - Eicosadienoic acid | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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
35%
119%
Minerals Daily Need Coverage Score
41%
33%
Comparison summary
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Whitefish is lower in Saturated Fat (difference - 0.221g)
Which food is cheaper?
Whitefish is cheaper (difference - $7)
Which food is richer in minerals?
Whitefish is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 18mg)
Which food is richer in vitamins?
Rainbow trout is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)