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Milk vs. Rainbow trout — In-Depth Nutrition Comparison

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Important differences between milk and rainbow trout

  • Rainbow trout has more vitamin B12, vitamin D*, protein, selenium, vitamin B3, vitamin B5, vitamin B6, phosphorus, and vitamin E than milk.
  • Rainbow trout's daily need coverage for vitamin B12 is 160% more.
  • Milk contains less cholesterol.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of rainbow trout is 0.

The food varieties used in the comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, trout, rainbow, farmed, raw.

Infographic

Milk vs Rainbow trout infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 CalciumCalcium +400%
Contains less SodiumSodium -13.7%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +151.3%
Contains more IronIron +933.3%
Contains more CopperCopper +360%
Contains more PhosphorusPhosphorus +137.9%
Contains more ManganeseManganese +266.7%
Contains more SeleniumSelenium +615.2%
~equal in Zinc ~0.45mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Milk
Milk
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 9.7% 239% 28% 47% 30% 21% 104% 100% 78% 538% 0.25% 8.3%
Contains more Vitamin B2Vitamin B2 +105.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +1225%
Contains more Vitamin AVitamin A +44.8%
Contains more Vitamin EVitamin E +23300%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B3Vitamin B3 +5886%
Contains more Vitamin B5Vitamin B5 +361.8%
Contains more Vitamin B6Vitamin B6 +818.9%
Contains more Vitamin B12Vitamin B12 +814.9%
Contains more FolateFolate +120%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Milk Rainbow trout DV% diff.
Vitamin B12 0.47µg 4.3µg 160%
Vitamin D 1.2µg 15.9µg 74%
Vitamin D* 48 IU 635 IU 73%
Selenium 3.3µg 23.6µg 37%
Vitamin B3 0.093mg 5.567mg 34%
Protein 3.37g 19.94g 33%
Vitamin B5 0.361mg 1.667mg 26%
Vitamin B6 0.037mg 0.34mg 23%
Phosphorus 95mg 226mg 19%
Cholesterol 5mg 59mg 18%
Vitamin E 0.01mg 2.34mg 16%
Calcium 125mg 25mg 10%
Polyunsaturated fat 0.035g 1.507g 10%
Choline 17.7mg 65mg 9%
Fats 0.97g 6.18g 8%
Vitamin B1 0.02mg 0.12mg 8%
Potassium 150mg 377mg 7%
Vitamin B2 0.185mg 0.09mg 7%
Calories 42kcal 141kcal 5%
Iron 0.03mg 0.31mg 4%
Copper 0.01mg 0.046mg 4%
Monounsaturated fat 0.277g 1.979g 4%
Vitamin C 0mg 2.9mg 3%
Magnesium 11mg 25mg 3%
Vitamin A 58µg 84µg 3%
Saturated fat 0.633g 1.383g 3%
Omega-3 (ALA) 0.004g 0.059g 3%
Omega-6 (Linoleic acid) 0.027g 0.466g 3%
Carbs 4.99g 0g 2%
Folate 5µg 11µg 2%
Protein per 100 calories 8g 14g N/A
Calories per 10 g protein 125kcal 71kcal N/A
Weight per 100 calories 238g 71g N/A
Unsaturated / Saturated Fat ratio 0.49 2.5 N/A
Net carbs 4.99g 0g N/A
Sugar 5.2g 0g N/A
Zinc 0.42mg 0.45mg 0%
Sodium 44mg 51mg 0%
Manganese 0.003mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.043mg 0.234mg 0%
Threonine 0.143mg 0.915mg 0%
Isoleucine 0.174mg 0.962mg 0%
Leucine 0.319mg 1.696mg 0%
Lysine 0.282mg 1.916mg 0%
Methionine 0.088mg 0.618mg 0%
Phenylalanine 0.174mg 0.815mg 0%
Valine 0.22mg 1.075mg 0%
Histidine 0.101mg 0.614mg 0%
Omega-3 (EPA) 0g 0.217g N/A
Omega-3 (DHA) 0g 0.516g N/A
Omega-3 (DPA) 0g 0.091g N/A
Omega-3 (Eicosatrienoic acid) 0.007g N/A
Omega-6 (Gamma-linolenic acid) 0.008g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.02g N/A
Omega-6 (Eicosadienoic acid) 0.04g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 WaterWater +21.8%
Contains more ProteinProtein +491.7%
Contains more FatsFats +537.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -54.2%
Contains more Mono. FatMonounsaturated fat +614.4%
Contains more Poly. FatPolyunsaturated fat +4205.7%

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.