Whitefish vs. Trout — In-Depth Nutrition Comparison
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The main differences between Whitefish and Trout
- Whitefish has more Phosphorus, Zinc, and Polyunsaturated fat, however, Trout has more Vitamin B12, Vitamin B5, Selenium, Vitamin B3, and Vitamin A RAE.
- Daily need coverage for Vitamin B12 from Trout is 131% higher.
- Trout has 2 times less Zinc than Whitefish. Whitefish has 1.27mg of Zinc, while Trout has 0.54mg.
Food types used in this article are Fish, whitefish, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.
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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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Iron
+30.6%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+28.1%
Contains
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Zinc
+135.2%
Contains
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Copper
+67.3%
Contains
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Manganese
+561.5%
Contains
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Potassium
+10.8%
Contains
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Selenium
+73.5%
Equal in Calcium - 30
Equal in Sodium - 61
Contains
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Iron
+30.6%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+28.1%
Contains
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Zinc
+135.2%
Contains
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Copper
+67.3%
Contains
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Manganese
+561.5%
Contains
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Potassium
+10.8%
Contains
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Selenium
+73.5%
Equal in Calcium - 30
Equal in Sodium - 61
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.
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Contains
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Vitamin B1
+19.6%
Contains
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Vitamin B2
+43.9%
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Folate
+41.7%
Contains
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Vitamin A
+129.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+72.8%
Contains
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Vitamin B5
+130.1%
Contains
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Vitamin B6
+11.6%
Contains
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Vitamin B12
+328.1%
Contains
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Vitamin B1
+19.6%
Contains
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Vitamin B2
+43.9%
Contains
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Folate
+41.7%
Contains
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Vitamin A
+129.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B3
+72.8%
Contains
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Vitamin B5
+130.1%
Contains
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Vitamin B6
+11.6%
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Vitamin B12
+328.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+2830%
Equal in Protein - 23.8
Equal in Fats - 7.38
Equal in Water - 68.72
Contains
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Other
+2830%
Equal in Protein - 23.8
Equal in Fats - 7.38
Equal in Water - 68.72
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-29.6%
Contains
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Polyunsaturated fat
+53.1%
Equal in Monounsaturated Fat - 2.363
Contains
less
Saturated Fat
-29.6%
Contains
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Polyunsaturated fat
+53.1%
Equal in Monounsaturated Fat - 2.363
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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| 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 | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 24.47g | 23.8g |
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| Fats | 7.51g | 7.38g |
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| Calories | 172kcal | 168kcal |
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| Calcium | 33mg | 30mg |
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| Iron | 0.47mg | 0.36mg |
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| Magnesium | 42mg | 30mg |
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| Phosphorus | 346mg | 270mg |
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| Potassium | 406mg | 450mg |
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| Sodium | 65mg | 61mg |
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| Zinc | 1.27mg | 0.54mg |
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| Copper | 0.092mg | 0.055mg |
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| Manganese | 0.086mg | 0.013mg |
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| Selenium | 16.2µg | 28.1µg |
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| Vitamin A | 131IU | 301IU |
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| Vitamin A RAE | 39µg | 100µg |
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| Vitamin E | 2.79mg |
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| Vitamin D | 759IU |
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| Vitamin D | 19µg |
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| Vitamin C | 0mg | 2.9mg |
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| Vitamin B1 | 0.171mg | 0.143mg |
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| Vitamin B2 | 0.154mg | 0.107mg |
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| Vitamin B3 | 3.846mg | 6.646mg |
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| Vitamin B5 | 0.865mg | 1.99mg |
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| Vitamin B6 | 0.346mg | 0.386mg |
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| Folate | 17µg | 12µg |
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| Vitamin B12 | 0.96µg | 4.11µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.274mg | 0.279mg |
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| Threonine | 1.073mg | 1.092mg |
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| Isoleucine | 1.128mg | 1.148mg |
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| Leucine | 1.989mg | 2.025mg |
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| Lysine | 2.248mg | 2.287mg |
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| Methionine | 0.724mg | 0.738mg |
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| Phenylalanine | 0.955mg | 0.973mg |
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| Valine | 1.261mg | 1.283mg |
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| Histidine | 0.721mg | 0.733mg |
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| Cholesterol | 77mg | 70mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.162g | 1.651g |
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| Omega-3 - DHA | 1.206g | 0.616g |
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| Omega-3 - EPA | 0.406g | 0.259g |
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| Omega-3 - DPA | 0.209g | 0.109g |
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| Monounsaturated Fat | 2.559g | 2.363g |
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| Polyunsaturated fat | 2.755g | 1.799g |
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| Omega-6 - Eicosadienoic acid | 0.047g |
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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 | |
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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
35%
131%
Minerals Daily Need Coverage Score
41%
40%
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 - 0.489g)
Which food is richer in minerals?
Whitefish is relatively richer in minerals
Which food contains less Sodium?
Trout contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Trout is lower in Cholesterol (difference - 7mg)
Which food is richer in vitamins?
Trout is relatively richer in vitamins
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)