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Rainbow trout vs Swordfish - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.528g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 46mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Swordfish
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Sugars Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rainbow trout Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
82
Rainbow trout
75
Swordfish
Mineral Summary Score
19
Rainbow trout
26
Swordfish

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +316.7%
Contains less Sodium -47.4%
Contains more Iron +45.2%
Contains more Potassium +32.4%
Contains more Magnesium +40%
Contains more Zinc +73.3%
Contains more Phosphorus +34.5%
Equal in Copper - 0.046
Contains more Calcium +316.7%
Contains less Sodium -47.4%
Contains more Iron +45.2%
Contains more Potassium +32.4%
Contains more Magnesium +40%
Contains more Zinc +73.3%
Contains more Phosphorus +34.5%
Equal in Copper - 0.046

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +117.1%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +299.8%
Contains more Vitamin B12 +165.4%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B6 +80.9%
Equal in Vitamin D - 666
Equal in Vitamin E - 2.41
Equal in Vitamin K - 0.1
Contains more Vitamin C +∞%
Contains more Vitamin A +117.1%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +299.8%
Contains more Vitamin B12 +165.4%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B6 +80.9%
Equal in Vitamin D - 666
Equal in Vitamin E - 2.41
Equal in Vitamin K - 0.1

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Rainbow trout
141%
Swordfish
Carbohydrates
0%
Rainbow trout
0%
Swordfish
Fats
29%
Rainbow trout
37%
Swordfish

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rainbow trout Swordfish Opinion
Calories 141 172 Swordfish
Protein 19.94 23.45 Swordfish
Fats 6.18 7.93 Swordfish
Vitamin C 2.9 0 Rainbow trout
Carbs 0 0
Cholesterol 59 78 Rainbow trout
Vitamin D 635 666 Swordfish
Iron 0.31 0.45 Swordfish
Calcium 25 6 Rainbow trout
Potassium 377 499 Swordfish
Magnesium 25 35 Swordfish
Sugars 0 0
Fiber 0 0
Copper 0.046 0.046
Zinc 0.45 0.78 Swordfish
Starch
Phosphorus 226 304 Swordfish
Sodium 51 97 Rainbow trout
Vitamin A 280 129 Rainbow trout
Vitamin E 2.34 2.41 Swordfish
Vitamin D 15.9 16.6 Swordfish
Vitamin B1 0.12 0.089 Rainbow trout
Vitamin B2 0.09 0.063 Rainbow trout
Vitamin B3 5.567 9.254 Swordfish
Vitamin B5 1.667 0.417 Rainbow trout
Vitamin B6 0.34 0.615 Swordfish
Vitamin B12 4.3 1.62 Rainbow trout
Vitamin K 0.1 0.1
Folic acid (B9) 0 0
Trans Fat 0.047 0.056 Rainbow trout
Saturated Fat 1.383 1.911 Rainbow trout
Monounsaturated Fat 1.979 3.544 Swordfish
Polyunsaturated fat 1.507 1.368 Rainbow trout
Tryptophan 0.234 0.265 Swordfish
Threonine 0.915 1.035 Swordfish
Isoleucine 0.962 1.088 Swordfish
Leucine 1.696 1.919 Swordfish
Lysine 1.916 2.168 Swordfish
Methionine 0.618 0.699 Swordfish
Phenylalanine 0.815 0.922 Swordfish
Valine 1.075 1.216 Swordfish
Histidine 0.614 0.695 Swordfish
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.