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  6. Rainbow trout vs. Swordfish

Rainbow trout vs. Swordfish — In-Depth Nutrition Comparison

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Differences between rainbow trout and swordfish

  • Rainbow trout is higher in vitamin B12 and vitamin B5; however, swordfish is richer in selenium, vitamin B3, vitamin B6, phosphorus, and vitamin D.
  • Rainbow trout's daily need coverage for vitamin B12 is 112% higher.
  • Rainbow trout has 4 times more vitamin B5 than swordfish. While rainbow trout has 1.667mg of vitamin B5, swordfish has only 0.417mg.
  • Rainbow trout has less cholesterol.

The food types used in this comparison are Fish, trout, rainbow, farmed, raw and Fish, swordfish, cooked, dry heat.

Infographic

Rainbow trout vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +316.7%
Contains less SodiumSodium -47.4%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +32.4%
Contains more IronIron +45.2%
Contains more ZincZinc +73.3%
Contains more PhosphorusPhosphorus +34.5%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +190.3%
~equal in Copper ~0.046mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +95.3%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +299.8%
Contains more Vitamin B12Vitamin B12 +165.4%
Contains more FolateFolate +450%
Contains more Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B6Vitamin B6 +80.9%
Contains more CholineCholine +19.2%
~equal in Vitamin E ~2.41mg
~equal in Vitamin D ~16.6µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Rainbow trout Swordfish DV% diff.
Vitamin B12 4.3µg 1.62µg 112%
Selenium 23.6µg 68.5µg 82%
Vitamin B5 1.667mg 0.417mg 25%
Vitamin B3 5.567mg 9.254mg 23%
Vitamin B6 0.34mg 0.615mg 21%
Phosphorus 226mg 304mg 11%
Protein 19.94g 23.45g 7%
Cholesterol 59mg 78mg 6%
Vitamin A 84µg 43µg 5%
Vitamin D 635IU 666IU 4%
Vitamin D 15.9µg 16.6µg 4%
Monounsaturated fat 1.979g 3.544g 4%
Potassium 377mg 499mg 4%
Vitamin B1 0.12mg 0.089mg 3%
Zinc 0.45mg 0.78mg 3%
Vitamin C 2.9mg 0mg 3%
Fats 6.18g 7.93g 3%
Folate 11µg 2µg 2%
Choline 65mg 77.5mg 2%
Calories 141kcal 172kcal 2%
Saturated fat 1.383g 1.911g 2%
Vitamin B2 0.09mg 0.063mg 2%
Sodium 51mg 97mg 2%
Iron 0.31mg 0.45mg 2%
Calcium 25mg 6mg 2%
Magnesium 25mg 35mg 2%
Polyunsaturated fat 1.507g 1.368g 1%
Copper 0.046mg 0.046mg 0%
Vitamin E 2.34mg 2.41mg 0%
Manganese 0.011mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.047g 0.056g N/A
Tryptophan 0.234mg 0.265mg 0%
Threonine 0.915mg 1.035mg 0%
Isoleucine 0.962mg 1.088mg 0%
Leucine 1.696mg 1.919mg 0%
Lysine 1.916mg 2.168mg 0%
Methionine 0.618mg 0.699mg 0%
Phenylalanine 0.815mg 0.922mg 0%
Valine 1.075mg 1.216mg 0%
Histidine 0.614mg 0.695mg 0%
Omega-3 - EPA 0.217g 0.127g N/A
Omega-3 - DHA 0.516g 0.772g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.168g 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 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +17.6%
Contains more FatsFats +28.3%
Contains more OtherOther +350%
~equal in Carbs ~0g
~equal in Water ~68.26g

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% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -27.6%
Contains more Mono. FatMonounsaturated fat +79.1%
~equal in Polyunsaturated fat ~1.368g

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.