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  6. Sea bass vs. Steelhead trout

Sea bass vs. Steelhead trout — In-Depth Nutrition Comparison

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How are sea bass and steelhead trout different?

  • Sea bass is higher in selenium, magnesium, and iron; however, steelhead trout is richer in vitamin B12 and monounsaturated fat.
  • Daily need coverage for vitamin B12 for steelhead trout is 58% higher.
  • Sea bass contains 2 times more magnesium than steelhead trout. While sea bass contains 51mg of magnesium, steelhead trout contains only 25mg.
  • Steelhead trout has less cholesterol.

Fish, bass, striped, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native) are the varieties used in this article.

Infographic

Sea bass vs Steelhead 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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +104%
Contains more IronIron +68.8%
Contains less SodiumSodium -25.4%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +57.9%
Contains more PotassiumPotassium +11.3%
Contains more CopperCopper +45%
Contains more ZincZinc +11.8%
~equal in Phosphorus ~249mg

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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 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 0% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin AVitamin A +55%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B12Vitamin B12 +31.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sea bass Steelhead trout DV% diff.
Vitamin D 15.1µg 76%
Vitamin D 604IU 76%
Vitamin B12 4.41µg 5.79µg 58%
Selenium 46.8µg 26µg 38%
Vitamin B6 0.346mg 27%
Vitamin B5 0.865mg 17%
Vitamin B3 2.558mg 16%
Cholesterol 103mg 59mg 15%
Vitamin E 2.15mg 14%
Vitamin B1 0.115mg 10%
Fats 2.99g 8.26g 8%
Iron 1.08mg 0.64mg 6%
Magnesium 51mg 25mg 6%
Saturated fat 0.65g 1.53g 4%
Monounsaturated fat 0.846g 2.223g 3%
Protein 22.73g 21.11g 3%
Vitamin B2 0.037mg 3%
Folate 10µg 3%
Calories 124kcal 159kcal 2%
Copper 0.04mg 0.058mg 2%
Vitamin A 31µg 20µg 1%
Sodium 88mg 118mg 1%
Phosphorus 254mg 249mg 1%
Zinc 0.51mg 0.57mg 1%
Potassium 328mg 365mg 1%
Calcium 19mg 30mg 1%
Polyunsaturated fat 1.005g 1.225g 1%
Manganese 0.019mg 0.011mg 0%
Tryptophan 0.255mg 0%
Threonine 0.997mg 0%
Isoleucine 1.047mg 0%
Leucine 1.848mg 0%
Lysine 2.088mg 0%
Methionine 0.673mg 0%
Phenylalanine 0.887mg 0%
Valine 1.171mg 0%
Histidine 0.669mg 0%
Omega-3 - EPA 0.217g 0.376g N/A
Omega-3 - DHA 0.75g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more OtherOther +2200%
Contains more FatsFats +176.3%
~equal in Protein ~21.11g
~equal in Carbs ~0g
~equal in Water ~70.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +162.8%
Contains more Poly. FatPolyunsaturated fat +21.9%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/nutrients
  2. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.