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  6. Rainbow trout vs. Sunfish

Rainbow trout vs. Sunfish — In-Depth Nutrition Comparison

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How are rainbow trout and sunfish different?

  • Rainbow trout is richer in vitamin B12, vitamin B3, vitamin B5, vitamin B6, and selenium, while sunfish is higher in manganese, copper, iron, and zinc.
  • Rainbow trout covers your daily need for vitamin B12, 83% more than sunfish.
  • Rainbow trout contains 4 times more vitamin B3 than sunfish. Rainbow trout contains 5.567mg of vitamin B3, while sunfish contains 1.462mg.
  • Rainbow trout is lower in cholesterol.

Fish, trout, rainbow, farmed, raw and Fish, sunfish, pumpkin seed, cooked, dry heat types were used in this article.

Infographic

Rainbow trout vs Sunfish 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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains less SodiumSodium -50.5%
Contains more SeleniumSelenium +45.7%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +312%
Contains more PotassiumPotassium +19.1%
Contains more IronIron +396.8%
Contains more CopperCopper +737%
Contains more ZincZinc +342.2%
Contains more ManganeseManganese +8054.5%
~equal in Phosphorus ~231mg

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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +190%
Contains more Vitamin AVitamin A +394.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B3Vitamin B3 +280.8%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B6Vitamin B6 +146.4%
Contains more Vitamin B12Vitamin B12 +86.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +54.5%
~equal in Vitamin B2 ~0.085mg

All nutrients comparison - raw data values

Nutrient Rainbow trout Sunfish DV% diff.
Vitamin B12 4.3µg 2.31µg 83%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Manganese 0.011mg 0.897mg 39%
Copper 0.046mg 0.385mg 38%
Vitamin B3 5.567mg 1.462mg 26%
Vitamin E 2.34mg 16%
Vitamin B5 1.667mg 0.865mg 16%
Vitamin B6 0.34mg 0.138mg 16%
Iron 0.31mg 1.54mg 15%
Zinc 0.45mg 1.99mg 14%
Selenium 23.6µg 16.2µg 13%
Choline 65mg 12%
Protein 19.94g 24.87g 10%
Cholesterol 59mg 86mg 9%
Calcium 25mg 103mg 8%
Polyunsaturated fat 1.507g 0.315g 8%
Fats 6.18g 0.9g 8%
Vitamin A 84µg 17µg 7%
Saturated fat 1.383g 0.178g 5%
Monounsaturated fat 1.979g 0.15g 5%
Magnesium 25mg 38mg 3%
Vitamin B1 0.12mg 0.092mg 2%
Sodium 51mg 103mg 2%
Potassium 377mg 449mg 2%
Folate 11µg 17µg 2%
Vitamin C 2.9mg 1mg 2%
Phosphorus 226mg 231mg 1%
Calories 141kcal 114kcal 1%
Vitamin B2 0.09mg 0.085mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.279mg 0%
Threonine 0.915mg 1.09mg 0%
Isoleucine 0.962mg 1.146mg 0%
Leucine 1.696mg 2.022mg 0%
Lysine 1.916mg 2.284mg 0%
Methionine 0.618mg 0.736mg 0%
Phenylalanine 0.815mg 0.971mg 0%
Valine 1.075mg 1.281mg 0%
Histidine 0.614mg 0.732mg 0%
Omega-3 - EPA 0.217g 0.047g N/A
Omega-3 - DHA 0.516g 0.092g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.042g 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

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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +586.7%
Contains more ProteinProtein +24.7%
Contains more OtherOther +537.5%
~equal in Carbs ~0g
~equal in Water ~73.72g

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +1219.3%
Contains more Poly. FatPolyunsaturated fat +378.4%
Contains less Sat. FatSaturated fat -87.1%

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.