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Whiting vs. Rainbow trout — In-Depth Nutrition Comparison

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Summary of differences between Whiting and Rainbow trout

  • Whiting has more Selenium, Phosphorus, and Manganese, while Rainbow trout has more Vitamin D, Vitamin B12, Vitamin B5, Vitamin B3, Vitamin E , and Vitamin B6.
  • Rainbow trout covers your daily need of Vitamin D 94% more than Whiting.
  • Whiting contains 12 times more Manganese than Rainbow trout. While Whiting contains 0.13mg of Manganese, Rainbow trout contains only 0.011mg.
  • The amount of Cholesterol in Rainbow trout is lower.

These are the specific foods used in this comparison Fish, whiting, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Whiting 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.
Contains more Calcium +148%
Contains more Iron +35.5%
Contains more Phosphorus +26.1%
Contains more Potassium +15.1%
Contains more Zinc +17.8%
Contains more Manganese +1081.8%
Contains more Selenium +74.2%
Contains less Sodium -61.4%
Contains more Copper +15%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 16% 20% 123% 39% 18% 15% 14% 17% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +148%
Contains more Iron +35.5%
Contains more Phosphorus +26.1%
Contains more Potassium +15.1%
Contains more Zinc +17.8%
Contains more Manganese +1081.8%
Contains more Selenium +74.2%
Contains less Sodium -61.4%
Contains more Copper +15%
Equal in Magnesium - 25

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 more Folate +36.4%
Contains more Choline +28.2%
Contains more Vitamin A +118.8%
Contains more Vitamin E +515.8%
Contains more Vitamin D +783.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +233.4%
Contains more Vitamin B5 +566.8%
Contains more Vitamin B6 +88.9%
Contains more Vitamin B12 +65.4%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 8% 54% 0% 17% 14% 32% 15% 42% 12% 325% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 36% 1%
Contains more Folate +36.4%
Contains more Choline +28.2%
Contains more Vitamin A +118.8%
Contains more Vitamin E +515.8%
Contains more Vitamin D +783.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +233.4%
Contains more Vitamin B5 +566.8%
Contains more Vitamin B6 +88.9%
Contains more Vitamin B12 +65.4%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +17.8%
Contains more Other +50%
Contains more Fats +265.7%
Equal in Water - 73.8
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 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 Protein +17.8%
Contains more Other +50%
Contains more Fats +265.7%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +344.7%
Contains more Polyunsaturated fat +156.7%
28% 31% 41%
Saturated Fat: 0.4 g
Monounsaturated Fat: 0.445 g
Polyunsaturated fat: 0.587 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +344.7%
Contains more Polyunsaturated fat +156.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whiting Rainbow trout
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Whiting Rainbow trout Opinion
Protein 23.48g 19.94g Whiting
Fats 1.69g 6.18g Rainbow trout
Calories 116kcal 141kcal Rainbow trout
Calcium 62mg 25mg Whiting
Iron 0.42mg 0.31mg Whiting
Magnesium 27mg 25mg Whiting
Phosphorus 285mg 226mg Whiting
Potassium 434mg 377mg Whiting
Sodium 132mg 51mg Rainbow trout
Zinc 0.53mg 0.45mg Whiting
Copper 0.04mg 0.046mg Rainbow trout
Manganese 0.13mg 0.011mg Whiting
Selenium 41.1µg 23.6µg Whiting
Vitamin A 128IU 280IU Rainbow trout
Vitamin A RAE 38µg 84µg Rainbow trout
Vitamin E 0.38mg 2.34mg Rainbow trout
Vitamin D 73IU 635IU Rainbow trout
Vitamin D 1.8µg 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.068mg 0.12mg Rainbow trout
Vitamin B2 0.06mg 0.09mg Rainbow trout
Vitamin B3 1.67mg 5.567mg Rainbow trout
Vitamin B5 0.25mg 1.667mg Rainbow trout
Vitamin B6 0.18mg 0.34mg Rainbow trout
Folate 15µg 11µg Whiting
Vitamin B12 2.6µg 4.3µg Rainbow trout
Choline 83.3mg 65mg Whiting
Vitamin K 0.1µg 0.1µg
Tryptophan 0.263mg 0.234mg Whiting
Threonine 1.029mg 0.915mg Whiting
Isoleucine 1.082mg 0.962mg Whiting
Leucine 1.908mg 1.696mg Whiting
Lysine 2.156mg 1.916mg Whiting
Methionine 0.695mg 0.618mg Whiting
Phenylalanine 0.917mg 0.815mg Whiting
Valine 1.21mg 1.075mg Whiting
Histidine 0.691mg 0.614mg Whiting
Cholesterol 84mg 59mg Rainbow trout
Trans Fat 0.047g Whiting
Saturated Fat 0.4g 1.383g Whiting
Omega-3 - DHA 0.235g 0.516g Rainbow trout
Omega-3 - EPA 0.283g 0.217g Whiting
Omega-3 - DPA 0.017g 0.091g Rainbow trout
Monounsaturated Fat 0.445g 1.979g Rainbow trout
Polyunsaturated fat 0.587g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
44%
Whiting
113%
Rainbow trout
Minerals Daily Need Coverage Score
50%
Whiting
33%
Rainbow trout

Comparison summary

Which food is lower in Saturated Fat?
Whiting
Whiting is lower in Saturated Fat (difference - 0.983g)
Which food is cheaper?
Whiting
Whiting is cheaper (difference - $7)
Which food is richer in minerals?
Whiting
Whiting is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 81mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 25mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.