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Yellowtail vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on the differences between yellowtail and rainbow trout

  • Yellowtail has more selenium and vitamin B3; however, rainbow trout is higher in vitamin B12, vitamin B5, and vitamin B6.
  • Rainbow trout covers your daily vitamin B12 needs 127% more than yellowtail.
  • Rainbow trout contains 2 times less selenium than yellowtail. Yellowtail contains 46.8µg of selenium, while rainbow trout contains 23.6µg.

Food varieties used in this article are Fish, yellowtail, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Yellowtail 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 27% 8.7% 47% 24% 19% 18% 86% 6.5% 2.5% 255%
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 +52%
Contains more CalciumCalcium +16%
Contains more PotassiumPotassium +42.7%
Contains more IronIron +103.2%
Contains more CopperCopper +26.1%
Contains more ZincZinc +48.9%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +98.3%
Contains more PhosphorusPhosphorus +12.4%
~equal in Sodium ~51mg

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 9.7% 10% 0% 0% 44% 12% 163% 41% 43% 156% 0% 3% 0%
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 B1Vitamin B1 +45.8%
Contains more Vitamin B3Vitamin B3 +56.6%
Contains more Vitamin AVitamin A +171%
Contains more Vitamin B2Vitamin B2 +76.5%
Contains more Vitamin B5Vitamin B5 +144.8%
Contains more Vitamin B6Vitamin B6 +83.8%
Contains more Vitamin B12Vitamin B12 +244%
Contains more FolateFolate +175%
~equal in Vitamin C ~2.9mg

All nutrients comparison - raw data values

Nutrient Yellowtail Rainbow trout DV% diff.
Vitamin B12 1.25µg 4.3µg 127%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 46.8µg 23.6µg 42%
Vitamin B5 0.681mg 1.667mg 20%
Vitamin B3 8.718mg 5.567mg 20%
Protein 29.67g 19.94g 19%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Vitamin B6 0.185mg 0.34mg 12%
Polyunsaturated fat 1.507g 10%
Vitamin A 31µg 84µg 6%
Saturated fat 1.383g 6%
Potassium 538mg 377mg 5%
Monounsaturated fat 1.979g 5%
Vitamin B1 0.175mg 0.12mg 5%
Iron 0.63mg 0.31mg 4%
Cholesterol 71mg 59mg 4%
Phosphorus 201mg 226mg 4%
Magnesium 38mg 25mg 3%
Vitamin B2 0.051mg 0.09mg 3%
Folate 4µg 11µg 2%
Calories 187kcal 141kcal 2%
Zinc 0.67mg 0.45mg 2%
Copper 0.058mg 0.046mg 1%
Fats 6.72g 6.18g 1%
Vitamin C 2.9mg 2.9mg 0%
Calcium 29mg 25mg 0%
Sodium 50mg 51mg 0%
Manganese 0.019mg 0.011mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.332mg 0.234mg 0%
Threonine 1.301mg 0.915mg 0%
Isoleucine 1.367mg 0.962mg 0%
Leucine 2.411mg 1.696mg 0%
Lysine 2.725mg 1.916mg 0%
Methionine 0.878mg 0.618mg 0%
Phenylalanine 1.158mg 0.815mg 0%
Valine 1.528mg 1.075mg 0%
Histidine 0.873mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 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
30% 7% 67%
Protein: 29.67 g
Fats: 6.72 g
Carbs: 0 g
Water: 67.33 g
Other: 0 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 ProteinProtein +48.8%
~equal in Fats ~6.18g
~equal in Carbs ~0g
~equal in Water ~73.8g
~equal in Other ~0.08g

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. Yellowtail - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174248/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.