Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Rainbow trout vs Swordfish - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +316.7%
Contains less Sodium -47.4%
Contains more Iron +45.2%
Contains more Magnesium +40%
Contains more Phosphorus +34.5%
Contains more Potassium +32.4%
Contains more Zinc +73.3%
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +316.7%
Contains less Sodium -47.4%
Contains more Iron +45.2%
Contains more Magnesium +40%
Contains more Phosphorus +34.5%
Contains more Potassium +32.4%
Contains more Zinc +73.3%
Equal in Copper - 0.046

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +117.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +299.8%
Contains more Folate +450%
Contains more Vitamin B12 +165.4%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B6 +80.9%
Equal in Vitamin E - 2.41
Equal in Vitamin D - 16.6
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +117.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +299.8%
Contains more Folate +450%
Contains more Vitamin B12 +165.4%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B6 +80.9%
Equal in Vitamin E - 2.41
Equal in Vitamin D - 16.6
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Swordfish
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Swordfish Opinion
Net carbs 0g 0g
Protein 19.94g 23.45g Swordfish
Fats 6.18g 7.93g Swordfish
Carbs 0g 0g
Calories 141kcal 172kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 25mg 6mg Rainbow trout
Iron 0.31mg 0.45mg Swordfish
Magnesium 25mg 35mg Swordfish
Phosphorus 226mg 304mg Swordfish
Potassium 377mg 499mg Swordfish
Sodium 51mg 97mg Rainbow trout
Zinc 0.45mg 0.78mg Swordfish
Copper 0.046mg 0.046mg
Vitamin A 280IU 129IU Rainbow trout
Vitamin E 2.34mg 2.41mg Swordfish
Vitamin D 635IU 666IU Swordfish
Vitamin D 15.9µg 16.6µg Swordfish
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.089mg Rainbow trout
Vitamin B2 0.09mg 0.063mg Rainbow trout
Vitamin B3 5.567mg 9.254mg Swordfish
Vitamin B5 1.667mg 0.417mg Rainbow trout
Vitamin B6 0.34mg 0.615mg Swordfish
Folate 11µg 2µg Rainbow trout
Vitamin B12 4.3µg 1.62µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.265mg Swordfish
Threonine 0.915mg 1.035mg Swordfish
Isoleucine 0.962mg 1.088mg Swordfish
Leucine 1.696mg 1.919mg Swordfish
Lysine 1.916mg 2.168mg Swordfish
Methionine 0.618mg 0.699mg Swordfish
Phenylalanine 0.815mg 0.922mg Swordfish
Valine 1.075mg 1.216mg Swordfish
Histidine 0.614mg 0.695mg Swordfish
Cholesterol 59mg 78mg Rainbow trout
Trans Fat 0.047g 0.056g Rainbow trout
Saturated Fat 1.383g 1.911g Rainbow trout
Monounsaturated Fat 1.979g 3.544g Swordfish
Polyunsaturated fat 1.507g 1.368g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Swordfish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
119
Rainbow trout
95
Swordfish
Mineral Summary Score
25
Rainbow trout
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
120%
Rainbow trout
141%
Swordfish
Carbohydrates
0%
Rainbow trout
0%
Swordfish
Fats
29%
Rainbow trout
37%
Swordfish

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.528g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.