Bass vs. Trout — Health Impact and Nutrition Comparison

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by Ani Harutyunyan | Last updated on June 18, 2023

Medically reviewed by Elen Khachatrian

Summary

Trout is higher in calcium, fats, and vitamin D. Bass provides more cholesterol and is higher in iron. Trout covers 507% of the DV of vitamin D, while the bass does not contain any quantities of that vitamin.

Table of contents

Introduction

Actual differences

Nutrition

Protein

Calories

Minerals

Vitamins

Health impact

Cardiovascular health

References

Introduction

This article compares the nutritional profile and health benefits of two of the most famous and affordable fish species - trout and bass. Check the distribution of all the nutrients in the charts below in the corresponding sections.

Actual differences

Trout and bass are two widespread fish species. Trout is a common name for fish native to cold-water parts of the Pacific Ocean in North America and Asia; it is from the salmon family. Asian sea bass is a type of white fish living in salty waters. These species differ in taste, smell, appearance, and texture.

Trout has a bluish-green back covered with black spots, a silver belly, and a pink stripe down the sides of its body, while basses are often grayish-black to dark brown, with the belly being significantly lighter.

The meat of rainbow trout has a delicate, nut-like flavor and is mild, but it also has more bones, while the bass has a sweetness additionally and less bones. Trout smells mild and fishy, but the bass does not smell fishy.

Bass has a meaty and firm texture. Trout has a flaky, tender, and soft texture.

Nutrition

This section will compare cooked trout and bass's macronutrient, mineral, and vitamin contents. Both of them do not provide any amounts of carbs.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Bass

Trout

Contains more Other +820%

Contains more Fats +146.8%

Equal in Protein - 23.8

Equal in Water - 68.72

Bass

Protein: 22.73 g

Fats: 2.99 g

Carbs: 0 g

Water: 73.36 g

Other: 0.92 g

Trout

Protein: 23.8 g

Fats: 7.38 g

Carbs: 0 g

Water: 68.72 g

Other: 0.1 g

Contains more Other +820%

Contains more Fats +146.8%

Equal in Protein - 23.8

Equal in Water - 68.72

Protein

Trout is slightly higher in protein than bass. Per 100g serving, trout provides 23.8g of protein, while bass contains 22.7g of it.

Both provide essential amino acids, such as lysine, histidine, and phenylalanine.

Fat

Trout is more than two times higher in fats than bass. It is richer in both unsaturated and saturated fats. Bass is 33mg higher in cholesterol than trout.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Bass

Trout

Contains less Saturated Fat -60.6%

Contains more Monounsaturated Fat +179.3%

Contains more Polyunsaturated fat +79%

Bass

Saturated Fat: 0.65 g

Monounsaturated Fat: 0.846 g

Polyunsaturated fat: 1.005 g

Trout

Saturated Fat: 1.651 g

Monounsaturated Fat: 2.363 g

Polyunsaturated fat: 1.799 g

Contains less Saturated Fat -60.6%

Contains more Monounsaturated Fat +179.3%

Contains more Polyunsaturated fat +79%

Calories

Trout and bass are classified as medium-calorie foods. Due to its higher fat composition, trout provides more calories than bass. It has 44 more calories per 100g serving.

Minerals

The leader in this section is trout.

Trout provides more calcium and potassium than bass. It is also lower in sodium.

Bass contains more iron and magnesium.

Important to highlight that both fish are high in selenium and phosphorus.

You can check the mineral comparison chart shown below.

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.

Bass

Trout

Contains more Iron +200%

Contains more Magnesium +70%

Contains more Manganese +46.2%

Contains more Selenium +66.5%

Contains more Calcium +57.9%

Contains more Potassium +37.2%

Contains less Sodium -30.7%

Contains more Copper +37.5%

Equal in Phosphorus - 270

Equal in Zinc - 0.54

Bass

Trout

Contains more Iron +200%

Contains more Magnesium +70%

Contains more Manganese +46.2%

Contains more Selenium +66.5%

Contains more Calcium +57.9%

Contains more Potassium +37.2%

Contains less Sodium -30.7%

Contains more Copper +37.5%

Equal in Phosphorus - 270

Equal in Zinc - 0.54

Vitamins

In general, trout has a higher vitamin content. It is richer in all the vitamins.

Trout covers 507% of the DV of vitamin D, while the bass does not provide any amounts of it.

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.

Bass

Trout

Contains more Vitamin A +189.4%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +24.3%

Contains more Vitamin B2 +189.2%

Contains more Vitamin B3 +159.8%

Contains more Vitamin B5 +130.1%

Contains more Vitamin B6 +11.6%

Contains more Folate +20%

Equal in Vitamin B12 - 4.11

Bass

Trout

Contains more Vitamin A +189.4%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +24.3%

Contains more Vitamin B2 +189.2%

Contains more Vitamin B3 +159.8%

Contains more Vitamin B5 +130.1%

Contains more Vitamin B6 +11.6%

Contains more Folate +20%

Equal in Vitamin B12 - 4.11

Health impact

Cardiovascular health

Trout and bass consumption is linked to a reduced risk of cardiovascular disease (1).

The proportion of omega-3 to omega-6 fatty acids is responsible for this. The human body cannot synthesize the long-chain necessary fatty acids like these two substances. We must therefore obtain them through eating. According to a study, heart disease risk increases when blood flow concentrations of omega-6 and omega-3 fatty acids are out of balance (2). Thus, fish consumption can support a healthy diet.

References

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: June 18, 2023

Medically reviewed by Elen Khachatrian

Infographic

Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Cholesterol
Rich in vitamins
Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Protein	22.73g	23.8g
Fats	2.99g	7.38g
Calories	124kcal	168kcal
Calcium	19mg	30mg
Iron	1.08mg	0.36mg
Magnesium	51mg	30mg
Phosphorus	254mg	270mg
Potassium	328mg	450mg
Sodium	88mg	61mg
Zinc	0.51mg	0.54mg
Copper	0.04mg	0.055mg
Manganese	0.019mg	0.013mg
Selenium	46.8µg	28.1µg
Vitamin A	104IU	301IU
Vitamin A RAE	31µg	100µg
Vitamin E		2.79mg
Vitamin D		759IU
Vitamin D		19µg
Vitamin C	0mg	2.9mg
Vitamin B1	0.115mg	0.143mg
Vitamin B2	0.037mg	0.107mg
Vitamin B3	2.558mg	6.646mg
Vitamin B5	0.865mg	1.99mg
Vitamin B6	0.346mg	0.386mg
Folate	10µg	12µg
Vitamin B12	4.41µg	4.11µg
Vitamin K		0.1µg
Tryptophan	0.255mg	0.279mg
Threonine	0.997mg	1.092mg
Isoleucine	1.047mg	1.148mg
Leucine	1.848mg	2.025mg
Lysine	2.088mg	2.287mg
Methionine	0.673mg	0.738mg
Phenylalanine	0.887mg	0.973mg
Valine	1.171mg	1.283mg
Histidine	0.669mg	0.733mg
Cholesterol	103mg	70mg
Trans Fat		0.056g
Saturated Fat	0.65g	1.651g
Omega-3 - DHA	0.75g	0.616g
Omega-3 - EPA	0.217g	0.259g
Omega-3 - DPA		0.109g
Monounsaturated Fat	0.846g	2.363g
Polyunsaturated fat	1.005g	1.799g
Omega-6 - Eicosadienoic acid		0.047g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
Low Glycemic Index diet	Equal

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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

65%

131%

Minerals Daily Need Coverage Score

52%

40%

Comparison summary

Which food contains less Sodium?

Trout contains less Sodium (difference - 27mg)

Which food is lower in Cholesterol?

Trout is lower in Cholesterol (difference - 33mg)

Which food is richer in vitamins?

Trout is relatively richer in vitamins

Which food is lower in Sugar?

Bass is lower in Sugar (difference - 0g)

Which food is lower in Saturated Fat?

Bass is lower in Saturated Fat (difference - 1.001g)

Which food is lower in glycemic index?

The foods have equal glycemic indexes (0)

Which food is cheaper?

The foods are relatively equal in price ($)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.