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Sunfish vs. Rainbow trout — In-Depth Nutrition Comparison

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How are sunfish and rainbow trout different?

  • Sunfish is richer in manganese, copper, iron, and zinc, while rainbow trout is higher in vitamin B12, vitamin B3, vitamin B5, vitamin B6, and selenium.
  • Rainbow trout covers your daily need for vitamin B12, 83% more than sunfish.
  • Sunfish contains 82 times more manganese than rainbow trout. Sunfish contains 0.897mg of manganese, while rainbow trout contains 0.011mg.
  • Rainbow trout is lower in cholesterol.

Fish, sunfish, pumpkin seed, cooked, dry heat and Fish, trout, rainbow, farmed, raw types were used in this article.

Infographic

Sunfish vs Rainbow 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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
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%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +312%
Contains more PotassiumPotassium +19.1%
Contains more IronIron +396.8%
Contains more CopperCopper +737%
Contains more ZincZinc +342.2%
Contains more ManganeseManganese +8054.5%
Contains less SodiumSodium -50.5%
Contains more SeleniumSelenium +45.7%
~equal in Phosphorus ~226mg

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% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more FolateFolate +54.5%
Contains more Vitamin CVitamin C +190%
Contains more Vitamin AVitamin A +394.1%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B3Vitamin B3 +280.8%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B6Vitamin B6 +146.4%
Contains more Vitamin B12Vitamin B12 +86.1%
~equal in Vitamin B2 ~0.09mg

All nutrients comparison - raw data values

Nutrient Sunfish Rainbow trout DV% diff.
Vitamin B12 2.31µg 4.3µg 83%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Manganese 0.897mg 0.011mg 39%
Copper 0.385mg 0.046mg 38%
Vitamin B3 1.462mg 5.567mg 26%
Vitamin E 2.34mg 16%
Vitamin B5 0.865mg 1.667mg 16%
Vitamin B6 0.138mg 0.34mg 16%
Iron 1.54mg 0.31mg 15%
Zinc 1.99mg 0.45mg 14%
Selenium 16.2µg 23.6µg 13%
Choline 65mg 12%
Protein 24.87g 19.94g 10%
Cholesterol 86mg 59mg 9%
Calcium 103mg 25mg 8%
Polyunsaturated fat 0.315g 1.507g 8%
Fats 0.9g 6.18g 8%
Vitamin A 17µg 84µg 7%
Saturated fat 0.178g 1.383g 5%
Monounsaturated fat 0.15g 1.979g 5%
Magnesium 38mg 25mg 3%
Vitamin B1 0.092mg 0.12mg 2%
Sodium 103mg 51mg 2%
Potassium 449mg 377mg 2%
Folate 17µg 11µg 2%
Vitamin C 1mg 2.9mg 2%
Phosphorus 231mg 226mg 1%
Calories 114kcal 141kcal 1%
Vitamin B2 0.085mg 0.09mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.279mg 0.234mg 0%
Threonine 1.09mg 0.915mg 0%
Isoleucine 1.146mg 0.962mg 0%
Leucine 2.022mg 1.696mg 0%
Lysine 2.284mg 1.916mg 0%
Methionine 0.736mg 0.618mg 0%
Phenylalanine 0.971mg 0.815mg 0%
Valine 1.281mg 1.075mg 0%
Histidine 0.732mg 0.614mg 0%
Omega-3 - EPA 0.047g 0.217g N/A
Omega-3 - DHA 0.092g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.042g 0.091g 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 N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +24.7%
Contains more OtherOther +537.5%
Contains more FatsFats +586.7%
~equal in Carbs ~0g
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -87.1%
Contains more Mono. FatMonounsaturated fat +1219.3%
Contains more Poly. FatPolyunsaturated fat +378.4%

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/172003/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.