Steelhead trout vs. Swordfish — In-Depth Nutrition Comparison
Compare
Important differences between steelhead trout and swordfish
- Steelhead trout has more vitamin B12; however, swordfish is richer in selenium, phosphorus, vitamin D*, protein, 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
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B12Vitamin B12 | +257.4% |
| Contains more Vitamin AVitamin A | +115% |
| Contains more Vitamin EVitamin E | +12.1% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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* | 604 IU | 666 IU | 8% |
| Vitamin D | 15.1µg | 16.6µg | 8% |
| Phosphorus | 249mg | 304mg | 8% |
| Vitamin B5 | 0.417mg | 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% |
| Vitamin A | 20µg | 43µg | 3% |
| Monounsaturated fat | 2.223g | 3.544g | 3% |
| Omega-3 (ALA) | 0.051g | 3% | |
| Magnesium | 25mg | 35mg | 2% |
| Calcium | 30mg | 6mg | 2% |
| Iron | 0.64mg | 0.45mg | 2% |
| Zinc | 0.57mg | 0.78mg | 2% |
| Vitamin E | 2.15mg | 2.41mg | 2% |
| Saturated fat | 1.53g | 1.911g | 2% |
| Calories | 159kcal | 172kcal | 1% |
| Fats | 8.26g | 7.93g | 1% |
| Copper | 0.058mg | 0.046mg | 1% |
| Sodium | 118mg | 97mg | 1% |
| Folate | 2µg | 1% | |
| Polyunsaturated fat | 1.225g | 1.368g | 1% |
| Protein per 100 calories | 13g | 14g | N/A |
| Calories per 10 g protein | 75kcal | 73kcal | N/A |
| Weight per 100 calories | 63g | 58g | N/A |
| Unsaturated / Saturated Fat ratio | 2.3 | 2.6 | N/A |
| 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 (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
Protein:
21.11 g
Fats:
8.26 g
Carbs:
0 g
Water:
70.59 g
Other:
0.04 g
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
| Contains more ProteinProtein | +11.1% |
~equal in
Fats
~7.93g
~equal in
Carbs
~0g
~equal in
Water
~68.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.53 g
Monounsaturated fat:
Mono. Fat
2.223 g
Polyunsaturated fat:
Poly. Fat
1.225 g
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% |
