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Whiting vs. Trout — In-Depth Nutrition Comparison

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The main differences between whiting and trout

  • Whiting has more selenium; however, trout has more vitamin D, vitamin B12, vitamin B5, vitamin B3, vitamin E, vitamin B6, vitamin A, and vitamin B1.
  • Daily need coverage for vitamin D for trout is 114% higher.
  • Whiting is lower in saturated fat.

Food types used in this article are Fish, whiting, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.

Infographic

Whiting vs Trout 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Trout
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains more CalciumCalcium +106.7%
Contains more IronIron +16.7%
Contains more ManganeseManganese +900%
Contains more SeleniumSelenium +46.3%
Contains more MagnesiumMagnesium +11.1%
Contains more CopperCopper +37.5%
Contains less SodiumSodium -53.8%
~equal in Potassium ~450mg
~equal in Zinc ~0.54mg
~equal in Phosphorus ~270mg

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% 7.6% 27% 17% 14% 31% 15% 42% 325% 0.25% 11% 45%
Trout
10
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% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
Contains more FolateFolate +25%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +163.2%
Contains more Vitamin EVitamin E +634.2%
Contains more Vitamin DVitamin D +955.6%
Contains more Vitamin B1Vitamin B1 +110.3%
Contains more Vitamin B2Vitamin B2 +78.3%
Contains more Vitamin B3Vitamin B3 +298%
Contains more Vitamin B5Vitamin B5 +696%
Contains more Vitamin B6Vitamin B6 +114.4%
Contains more Vitamin B12Vitamin B12 +58.1%
~equal in Vitamin K ~0.1µg
~equal in Choline ~77.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more OtherOther +20%
Contains more FatsFats +336.7%
~equal in Protein ~23.8g
~equal in Carbs ~0g
~equal in Water ~68.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Contains less Sat. FatSaturated fat -75.8%
Contains more Mono. FatMonounsaturated fat +431%
Contains more Poly. FatPolyunsaturated fat +206.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whiting Trout DV% diff.
Vitamin D 1.8µg 19µg 86%
Vitamin D 73IU 759IU 86%
Vitamin B12 2.6µg 4.11µg 63%
Vitamin B5 0.25mg 1.99mg 35%
Vitamin B3 1.67mg 6.646mg 31%
Selenium 41.1µg 28.1µg 24%
Vitamin B6 0.18mg 0.386mg 16%
Vitamin E 0.38mg 2.79mg 16%
Fats 1.69g 7.38g 9%
Polyunsaturated fat 0.587g 1.799g 8%
Vitamin A 38µg 100µg 7%
Saturated fat 0.4g 1.651g 6%
Vitamin B1 0.068mg 0.143mg 6%
Cholesterol 84mg 70mg 5%
Monounsaturated fat 0.445g 2.363g 5%
Manganese 0.13mg 0.013mg 5%
Vitamin B2 0.06mg 0.107mg 4%
Calories 116kcal 168kcal 3%
Sodium 132mg 61mg 3%
Calcium 62mg 30mg 3%
Vitamin C 0mg 2.9mg 3%
Phosphorus 285mg 270mg 2%
Copper 0.04mg 0.055mg 2%
Protein 23.48g 23.8g 1%
Iron 0.42mg 0.36mg 1%
Folate 15µg 12µg 1%
Choline 83.3mg 77.6mg 1%
Magnesium 27mg 30mg 1%
Potassium 434mg 450mg 0%
Zinc 0.53mg 0.54mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.263mg 0.279mg 0%
Threonine 1.029mg 1.092mg 0%
Isoleucine 1.082mg 1.148mg 0%
Leucine 1.908mg 2.025mg 0%
Lysine 2.156mg 2.287mg 0%
Methionine 0.695mg 0.738mg 0%
Phenylalanine 0.917mg 0.973mg 0%
Valine 1.21mg 1.283mg 0%
Histidine 0.691mg 0.733mg 0%
Omega-3 - EPA 0.283g 0.259g N/A
Omega-3 - DHA 0.235g 0.616g N/A
Omega-3 - DPA 0.017g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whiting Trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
42%
Whiting
103%
Trout
Minerals Daily Need Coverage Score
50%
Whiting
40%
Trout

Comparison summary

Which food is lower in Saturated fat?
Whiting
Whiting is lower in Saturated fat (difference - 1.251g)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 71mg)
Which food is richer in vitamins?
Trout
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.