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  6. Rainbow trout vs. Sea bass

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

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How are rainbow trout and sea bass different?

  • Rainbow trout is richer in vitamin B3, vitamin B5, and vitamin A, while sea bass is higher in selenium, iron, and magnesium.
  • Sea bass covers your daily need for selenium, 42% more than rainbow trout.
  • Rainbow trout contains 3 times more vitamin A than sea bass. Rainbow trout contains 84µg of vitamin A, while sea bass contains 31µg.
  • Sea bass is lower in saturated fat.

Fish, trout, rainbow, farmed, raw and Fish, bass, striped, cooked, dry heat types were used in this article.

Infographic

Rainbow trout vs Sea bass 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
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%
Contains more CalciumCalcium +31.6%
Contains more PotassiumPotassium +14.9%
Contains more CopperCopper +15%
Contains less SodiumSodium -42%
Contains more MagnesiumMagnesium +104%
Contains more IronIron +248.4%
Contains more ZincZinc +13.3%
Contains more PhosphorusPhosphorus +12.4%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +98.3%

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% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +171%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +143.2%
Contains more Vitamin B3Vitamin B3 +117.6%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B6 ~0.346mg
~equal in Vitamin B12 ~4.41µg
~equal in Folate ~10µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +106.7%
Contains more ProteinProtein +14%
Contains more OtherOther +1050%
~equal in Carbs ~0g
~equal in Water ~73.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +133.9%
Contains more Poly. FatPolyunsaturated fat +50%
Contains less Sat. FatSaturated fat -53%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Sea bass
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Sea bass DV% diff.
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 23.6µg 46.8µg 42%
Vitamin B3 5.567mg 2.558mg 19%
Vitamin E 2.34mg 16%
Vitamin B5 1.667mg 0.865mg 16%
Cholesterol 59mg 103mg 15%
Choline 65mg 12%
Iron 0.31mg 1.08mg 10%
Protein 19.94g 22.73g 6%
Vitamin A 84µg 31µg 6%
Magnesium 25mg 51mg 6%
Fats 6.18g 2.99g 5%
Vitamin B12 4.3µg 4.41µg 5%
Vitamin B2 0.09mg 0.037mg 4%
Phosphorus 226mg 254mg 4%
Saturated fat 1.383g 0.65g 3%
Monounsaturated fat 1.979g 0.846g 3%
Polyunsaturated fat 1.507g 1.005g 3%
Vitamin C 2.9mg 0mg 3%
Sodium 51mg 88mg 2%
Zinc 0.45mg 0.51mg 1%
Calcium 25mg 19mg 1%
Potassium 377mg 328mg 1%
Copper 0.046mg 0.04mg 1%
Calories 141kcal 124kcal 1%
Manganese 0.011mg 0.019mg 0%
Vitamin B1 0.12mg 0.115mg 0%
Vitamin B6 0.34mg 0.346mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Folate 11µg 10µg 0%
Tryptophan 0.234mg 0.255mg 0%
Threonine 0.915mg 0.997mg 0%
Isoleucine 0.962mg 1.047mg 0%
Leucine 1.696mg 1.848mg 0%
Lysine 1.916mg 2.088mg 0%
Methionine 0.618mg 0.673mg 0%
Phenylalanine 0.815mg 0.887mg 0%
Valine 1.075mg 1.171mg 0%
Histidine 0.614mg 0.669mg 0%
Omega-3 - EPA 0.217g 0.217g N/A
Omega-3 - DHA 0.516g 0.75g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Sea bass
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
95%
Rainbow trout
60%
Sea bass
Minerals Daily Need Coverage Score
33%
Rainbow trout
52%
Sea bass

Comparison summary

Which food is lower in Sugar?
Sea bass
Sea bass is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Sea bass
Sea bass is lower in Saturated fat (difference - 0.733g)
Which food is cheaper?
Sea bass
Sea bass is cheaper (difference - $7)
Which food is richer in minerals?
Sea bass
Sea bass is relatively richer in minerals
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 44mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 37mg)
Which food is richer in vitamins?
Rainbow trout
Rainbow trout is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.