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  6. Steelhead trout vs. Swordfish

Steelhead trout vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between steelhead trout and swordfish

  • Steelhead trout has more vitamin B12; however, swordfish is richer in selenium, vitamin D, phosphorus, and monounsaturated fat.
  • Steelhead trout's daily need coverage for vitamin B12 is 174% more.
  • Steelhead trout contains 5 times more calcium than swordfish. Steelhead trout contains 30mg of calcium, while swordfish contains 6mg.
  • Steelhead trout contains less cholesterol.

The food varieties used in the comparison are Steelhead trout, boiled, canned (Alaska Native) and Fish, swordfish, cooked, dry heat.

Infographic

Steelhead 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% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
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 +400%
Contains more IronIron +42.2%
Contains more CopperCopper +26.1%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +36.7%
Contains more ZincZinc +36.8%
Contains more PhosphorusPhosphorus +22.1%
Contains less SodiumSodium -17.8%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +163.5%

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 0% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
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 B12Vitamin B12 +257.4%
Contains more Vitamin AVitamin A +115%
Contains more Vitamin EVitamin E +12.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~16.6µg

All nutrients comparison - raw data values

Nutrient Steelhead trout Swordfish DV% diff.
Vitamin B12 5.79µg 1.62µg 174%
Selenium 26µg 68.5µg 77%
Vitamin B3 9.254mg 58%
Vitamin B6 0.615mg 47%
Choline 77.5mg 14%
Vitamin D 604IU 666IU 8%
Vitamin B5 0.417mg 8%
Phosphorus 249mg 304mg 8%
Vitamin D 15.1µg 16.6µg 8%
Vitamin B1 0.089mg 7%
Cholesterol 59mg 78mg 6%
Protein 21.11g 23.45g 5%
Vitamin B2 0.063mg 5%
Potassium 365mg 499mg 4%
Monounsaturated fat 2.223g 3.544g 3%
Vitamin A 20µg 43µg 3%
Vitamin E 2.15mg 2.41mg 2%
Magnesium 25mg 35mg 2%
Zinc 0.57mg 0.78mg 2%
Iron 0.64mg 0.45mg 2%
Calcium 30mg 6mg 2%
Saturated fat 1.53g 1.911g 2%
Folate 2µg 1%
Polyunsaturated fat 1.225g 1.368g 1%
Calories 159kcal 172kcal 1%
Sodium 118mg 97mg 1%
Copper 0.058mg 0.046mg 1%
Fats 8.26g 7.93g 1%
Manganese 0.011mg 0.013mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.376g 0.127g N/A
Omega-3 - DHA 0.54g 0.772g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.13g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.014g 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 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 +11.1%
Contains more OtherOther +800%
~equal in Fats ~7.93g
~equal in Carbs ~0g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 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 -19.9%
Contains more Mono. FatMonounsaturated fat +59.4%
Contains more Poly. FatPolyunsaturated fat +11.7%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.