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  6. Whitefish vs. Rainbow trout

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 for 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

Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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 CalciumCalcium +32%
Contains more IronIron +51.6%
Contains more CopperCopper +100%
Contains more ZincZinc +182.2%
Contains more PhosphorusPhosphorus +53.1%
Contains more ManganeseManganese +681.8%
Contains less SodiumSodium -21.5%
Contains more SeleniumSelenium +45.7%
~equal in Potassium ~377mg

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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 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 +42.5%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more FolateFolate +54.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +115.4%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B12Vitamin B12 +347.9%
~equal in Vitamin B6 ~0.34mg

All nutrients comparison - raw data values

Nutrient Whitefish Rainbow trout DV% diff.
Vitamin B12 0.96µg 4.3µg 139%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Phosphorus 346mg 226mg 17%
Vitamin E 2.34mg 16%
Vitamin B5 0.865mg 1.667mg 16%
Selenium 16.2µg 23.6µg 13%
Choline 65mg 12%
Vitamin B3 3.846mg 5.567mg 11%
Protein 24.47g 19.94g 9%
Polyunsaturated fat 2.755g 1.507g 8%
Zinc 1.27mg 0.45mg 7%
Cholesterol 77mg 59mg 6%
Copper 0.092mg 0.046mg 5%
Vitamin B2 0.154mg 0.09mg 5%
Vitamin A 39µg 84µg 5%
Magnesium 42mg 25mg 4%
Vitamin B1 0.171mg 0.12mg 4%
Manganese 0.086mg 0.011mg 3%
Vitamin C 0mg 2.9mg 3%
Folate 17µg 11µg 2%
Calories 172kcal 141kcal 2%
Fats 7.51g 6.18g 2%
Iron 0.47mg 0.31mg 2%
Monounsaturated fat 2.559g 1.979g 1%
Sodium 65mg 51mg 1%
Potassium 406mg 377mg 1%
Calcium 33mg 25mg 1%
Saturated fat 1.162g 1.383g 1%
Vitamin B6 0.346mg 0.34mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.274mg 0.234mg 0%
Threonine 1.073mg 0.915mg 0%
Isoleucine 1.128mg 0.962mg 0%
Leucine 1.989mg 1.696mg 0%
Lysine 2.248mg 1.916mg 0%
Methionine 0.724mg 0.618mg 0%
Phenylalanine 0.955mg 0.815mg 0%
Valine 1.261mg 1.075mg 0%
Histidine 0.721mg 0.614mg 0%
Omega-3 - EPA 0.406g 0.217g N/A
Omega-3 - DHA 1.206g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.209g 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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 +22.7%
Contains more FatsFats +21.5%
Contains more OtherOther +3562.5%
Contains more WaterWater +13.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 -16%
Contains more Mono. FatMonounsaturated fat +29.3%
Contains more Poly. FatPolyunsaturated fat +82.8%

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.