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  6. Wolffish vs. Rainbow trout

Wolffish vs. Rainbow trout — In-Depth Nutrition Comparison

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The main differences between Wolffish and Rainbow trout

  • Wolffish has more Selenium, Vitamin B6, Vitamin B1, and Vitamin A RAE, however, Rainbow trout has more Vitamin B12, Vitamin B5, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Rainbow trout is 81% higher.
  • Rainbow trout has 2 times less Zinc than Wolffish. Wolffish has 1mg of Zinc, while Rainbow trout has 0.45mg.
  • Wolffish is lower in Saturated Fat.

Food types used in this article are Fish, wolffish, Atlantic, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Wolffish 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.
Wolffish
Wolffish
6
:
4
Rainbow trout
Rainbow trout
Contains more Magnesium +52%
Contains more Phosphorus +13.3%
Contains more Zinc +122.2%
Contains more Manganese +72.7%
Contains more Selenium +98.3%
Contains more Calcium +212.5%
Contains more Iron +158.3%
Contains less Sodium -53.2%
Contains more Copper +24.3%
Equal in Potassium - 377
Wolffish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 5% 28% 110% 34% 15% 28% 13% 3% 256%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Magnesium +52%
Contains more Phosphorus +13.3%
Contains more Zinc +122.2%
Contains more Manganese +72.7%
Contains more Selenium +98.3%
Contains more Calcium +212.5%
Contains more Iron +158.3%
Contains less Sodium -53.2%
Contains more Copper +24.3%
Equal in Potassium - 377

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.
Wolffish
Wolffish
4
:
8
Rainbow trout
Rainbow trout
Contains more Vitamin A +54.6%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B6 +35.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +114.3%
Contains more Vitamin B5 +153.3%
Contains more Folate +83.3%
Contains more Vitamin B12 +83%
Equal in Vitamin B2 - 0.09
Wolffish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 0% 0% 0% 53% 23% 49% 40% 107% 5% 294% 0%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin A +54.6%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B6 +35.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +114.3%
Contains more Vitamin B5 +153.3%
Contains more Folate +83.3%
Contains more Vitamin B12 +83%
Equal in Vitamin B2 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wolffish
Wolffish
3
:
1
Rainbow trout
Rainbow trout
Contains more Protein +12.5%
Contains more Other +237.5%
Contains more Fats +102%
Equal in Water - 73.8
Wolffish
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Rainbow trout
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 +12.5%
Contains more Other +237.5%
Contains more Fats +102%
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wolffish
Wolffish
1
:
2
Rainbow trout
Rainbow trout
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +39.2%
Wolffish
18% 41% 41%
Saturated Fat: 0.468 g
Monounsaturated Fat: 1.072 g
Polyunsaturated fat: 1.083 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +39.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wolffish Rainbow trout Opinion
Protein 22.44g 19.94g Wolffish
Fats 3.06g 6.18g Rainbow trout
Calories 123kcal 141kcal Rainbow trout
Calcium 8mg 25mg Rainbow trout
Iron 0.12mg 0.31mg Rainbow trout
Magnesium 38mg 25mg Wolffish
Phosphorus 256mg 226mg Wolffish
Potassium 385mg 377mg Wolffish
Sodium 109mg 51mg Rainbow trout
Zinc 1mg 0.45mg Wolffish
Copper 0.037mg 0.046mg Rainbow trout
Manganese 0.019mg 0.011mg Wolffish
Selenium 46.8µg 23.6µg Wolffish
Vitamin A 433IU 280IU Wolffish
Vitamin A RAE 130µg 84µg Wolffish
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.208mg 0.12mg Wolffish
Vitamin B2 0.097mg 0.09mg Wolffish
Vitamin B3 2.598mg 5.567mg Rainbow trout
Vitamin B5 0.658mg 1.667mg Rainbow trout
Vitamin B6 0.462mg 0.34mg Wolffish
Folate 6µg 11µg Rainbow trout
Vitamin B12 2.35µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.251mg 0.234mg Wolffish
Threonine 0.984mg 0.915mg Wolffish
Isoleucine 1.034mg 0.962mg Wolffish
Leucine 1.824mg 1.696mg Wolffish
Lysine 2.061mg 1.916mg Wolffish
Methionine 0.664mg 0.618mg Wolffish
Phenylalanine 0.876mg 0.815mg Wolffish
Valine 1.156mg 1.075mg Wolffish
Histidine 0.661mg 0.614mg Wolffish
Cholesterol 59mg 59mg
Trans Fat 0.047g Wolffish
Saturated Fat 0.468g 1.383g Wolffish
Omega-3 - DHA 0.405g 0.516g Rainbow trout
Omega-3 - EPA 0.393g 0.217g Wolffish
Omega-3 - DPA 0.055g 0.091g Rainbow trout
Monounsaturated Fat 1.072g 1.979g Rainbow trout
Polyunsaturated fat 1.083g 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
Wolffish 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
49%
Wolffish
119%
Rainbow trout
Minerals Daily Need Coverage Score
49%
Wolffish
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Wolffish
Wolffish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Wolffish
Wolffish is lower in Saturated Fat (difference - 0.915g)
Which food is cheaper?
Wolffish
Wolffish is cheaper (difference - $7)
Which food is richer in minerals?
Wolffish
Wolffish is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 58mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (59 mg)
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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.