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  6. Wild rice vs. Rainbow trout

Wild rice vs. Rainbow trout — In-Depth Nutrition Comparison

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How are wild rice and rainbow trout different?

  • Wild rice is higher in manganese; however, rainbow trout is richer in vitamin B12, vitamin D, selenium, vitamin B5, vitamin B3, phosphorus, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin B12 for rainbow trout is 179% higher.
  • Wild rice contains 26 times more manganese than rainbow trout. While wild rice contains 0.282mg of manganese, rainbow trout contains only 0.011mg.
  • Rainbow trout has a lower glycemic index (0) than wild rice (57).

Wild rice, cooked and Fish, trout, rainbow, farmed, raw are the varieties used in this article.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 +28%
Contains more IronIron +93.5%
Contains more CopperCopper +163%
Contains more ZincZinc +197.8%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +2463.6%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +273.3%
Contains more PhosphorusPhosphorus +175.6%
Contains more SeleniumSelenium +2850%

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% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 KVitamin K +400%
Contains more FolateFolate +136.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B3Vitamin B3 +332.6%
Contains more Vitamin B5Vitamin B5 +982.5%
Contains more Vitamin B6Vitamin B6 +151.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +537.3%
~equal in Vitamin B2 ~0.09mg

All nutrients comparison - raw data values

Nutrient Wild rice Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Selenium 0.8µg 23.6µg 41%
Protein 3.99g 19.94g 32%
Vitamin B5 0.154mg 1.667mg 30%
Vitamin B3 1.287mg 5.567mg 27%
Phosphorus 82mg 226mg 21%
Cholesterol 0mg 59mg 20%
Vitamin B6 0.135mg 0.34mg 16%
Vitamin E 0.24mg 2.34mg 14%
Manganese 0.282mg 0.011mg 12%
Choline 10.2mg 65mg 10%
Vitamin A 0µg 84µg 9%
Fats 0.34g 6.18g 9%
Polyunsaturated fat 0.213g 1.507g 9%
Potassium 101mg 377mg 8%
Zinc 1.34mg 0.45mg 8%
Copper 0.121mg 0.046mg 8%
Carbs 21.34g 0g 7%
Fiber 1.8g 0g 7%
Vitamin B1 0.052mg 0.12mg 6%
Saturated fat 0.049g 1.383g 6%
Monounsaturated fat 0.05g 1.979g 5%
Folate 26µg 11µg 4%
Iron 0.6mg 0.31mg 4%
Vitamin C 0mg 2.9mg 3%
Calories 101kcal 141kcal 2%
Sodium 3mg 51mg 2%
Calcium 3mg 25mg 2%
Magnesium 32mg 25mg 2%
Net carbs 19.54g 0g N/A
Sugar 0.73g 0g N/A
Vitamin B2 0.087mg 0.09mg 0%
Vitamin K 0.5µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.049mg 0.234mg 0%
Threonine 0.127mg 0.915mg 0%
Isoleucine 0.167mg 0.962mg 0%
Leucine 0.276mg 1.696mg 0%
Lysine 0.17mg 1.916mg 0%
Methionine 0.119mg 0.618mg 0%
Phenylalanine 0.195mg 0.815mg 0%
Valine 0.232mg 1.075mg 0%
Histidine 0.104mg 0.614mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 CarbsCarbs +∞%
Contains more OtherOther +400%
Contains more ProteinProtein +399.7%
Contains more FatsFats +1717.6%
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -96.5%
Contains more Mono. FatMonounsaturated fat +3858%
Contains more Poly. FatPolyunsaturated fat +607.5%

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.