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Sunfish vs. Trout — In-Depth Nutrition Comparison

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Important differences between sunfish and trout

  • Sunfish has more copper and zinc; however, trout has more vitamin B12, vitamin B5, vitamin B1, vitamin B3, vitamin B2, phosphorus, manganese, and vitamin B6.
  • Trout's daily need coverage for vitamin B12 is 241% more.
  • Sunfish has 2 times more zinc than trout. Sunfish has 1.55mg of zinc, while trout has 0.66mg.

The food varieties used in the comparison are Fish, sunfish, pumpkin seed, raw and Fish, trout, mixed species, raw.

Infographic

Sunfish vs Trout 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 21% 24% 31% 45% 100% 42% 77% 10% 91% 69%
Trout
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 32% 56% 63% 18% 105% 6.8% 111% 69%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +86%
Contains more CopperCopper +59.6%
Contains more ZincZinc +134.8%
Contains more IronIron +25%
Contains more PhosphorusPhosphorus +36.1%
Contains less SodiumSodium -35%
Contains more ManganeseManganese +21.6%
~equal in Potassium ~361mg
~equal in Selenium ~12.6µg

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 3.3% 5% 0% 0% 20% 16% 23% 45% 28% 250% 0% 11% 0%
Trout
11
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 1.7% 5.7% 4% 59% 88% 76% 84% 116% 46% 974% 0.25% 9.8% 35%
Contains more Vitamin CVitamin C +100%
Contains more FolateFolate +15.4%
Contains more Vitamin AVitamin A +13.3%
Contains more Vitamin B1Vitamin B1 +337.5%
Contains more Vitamin B2Vitamin B2 +371.4%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin B5Vitamin B5 +158.7%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +289.5%

All nutrients comparison - raw data values

Nutrient Sunfish Trout DV% diff.
Vitamin B12 2µg 7.79µg 241%
Vitamin B5 0.75mg 1.94mg 24%
Vitamin B1 0.08mg 0.35mg 23%
Vitamin B3 1.2mg 4.5mg 21%
Vitamin D 3.9µg 20%
Vitamin B2 0.07mg 0.33mg 20%
Vitamin D 155IU 19%
Choline 65mg 12%
Copper 0.3mg 0.188mg 12%
Phosphorus 180mg 245mg 9%
Fats 0.7g 6.61g 9%
Monounsaturated fat 0.117g 3.254g 8%
Zinc 1.55mg 0.66mg 8%
Polyunsaturated fat 0.246g 1.499g 8%
Manganese 0.7mg 0.851mg 7%
Vitamin B6 0.12mg 0.2mg 6%
Saturated fat 0.139g 1.149g 5%
Calcium 80mg 43mg 4%
Iron 1.2mg 1.5mg 4%
Protein 19.4g 20.77g 3%
Calories 89kcal 148kcal 3%
Cholesterol 67mg 58mg 3%
Magnesium 30mg 22mg 2%
Vitamin E 0.2mg 1%
Sodium 80mg 52mg 1%
Folate 15µg 13µg 1%
Vitamin C 1mg 0.5mg 1%
Potassium 350mg 361mg 0%
Vitamin A 15µg 17µg 0%
Selenium 12.6µg 12.6µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.217mg 0.233mg 0%
Threonine 0.85mg 0.911mg 0%
Isoleucine 0.894mg 0.957mg 0%
Leucine 1.577mg 1.688mg 0%
Lysine 1.782mg 1.907mg 0%
Methionine 0.574mg 0.615mg 0%
Phenylalanine 0.757mg 0.811mg 0%
Valine 0.999mg 1.07mg 0%
Histidine 0.571mg 0.611mg 0%
Omega-3 - EPA 0.037g 0.202g N/A
Omega-3 - DHA 0.072g 0.528g N/A
Omega-3 - DPA 0.033g 0.183g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 80%
Protein: 19.4 g
Fats: 0.7 g
Carbs: 0 g
Water: 79.5 g
Other: 0.4 g
Trout
3
21% 7% 71%
Protein: 20.77 g
Fats: 6.61 g
Carbs: 0 g
Water: 71.42 g
Other: 1.2 g
Contains more WaterWater +11.3%
Contains more FatsFats +844.3%
Contains more OtherOther +200%
~equal in Protein ~20.77g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 23% 49%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.117 g
Polyunsaturated fat: Poly. Fat 0.246 g
Trout
2
19% 55% 25%
Saturated fat: Sat. Fat 1.149 g
Monounsaturated fat: Mono. Fat 3.254 g
Polyunsaturated fat: Poly. Fat 1.499 g
Contains less Sat. FatSaturated fat -87.9%
Contains more Mono. FatMonounsaturated fat +2681.2%
Contains more Poly. FatPolyunsaturated fat +509.3%

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175151/nutrients
  2. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175153/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.