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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, Zinc, Selenium, and Calcium, however, Trout has more Vitamin B12, Vitamin B1, Vitamin B5, Vitamin B3, and Vitamin B2.
  • Trout's daily need coverage for Vitamin B12 is 228% more.
  • Sunfish has 3 times more Zinc than Trout. Sunfish has 1.99mg of Zinc, while Trout has 0.66mg.
  • Trout is lower in Cholesterol.

The food varieties used in the comparison are Fish, sunfish, pumpkin seed, cooked, dry heat 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.
:
2
Trout
Contains more Calcium +139.5%
Contains more Magnesium +72.7%
Contains more Potassium +24.4%
Contains more Zinc +201.5%
Contains more Copper +104.8%
Contains more Selenium +28.6%
Contains less Sodium -49.5%
Equal in Iron - 1.5
Equal in Phosphorus - 245
Equal in Manganese - 0.851
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 57% 16% 105% 32% 7% 19% 63% 111% 69%
Contains more Calcium +139.5%
Contains more Magnesium +72.7%
Contains more Potassium +24.4%
Contains more Zinc +201.5%
Contains more Copper +104.8%
Contains more Selenium +28.6%
Contains less Sodium -49.5%
Equal in Iron - 1.5
Equal in Phosphorus - 245
Equal in Manganese - 0.851

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.
:
10
Trout
Contains more Vitamin C +100%
Contains more Folate +30.8%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +288.2%
Contains more Vitamin B3 +207.8%
Contains more Vitamin B5 +124.3%
Contains more Vitamin B6 +44.9%
Contains more Vitamin B12 +237.2%
Equal in Vitamin A - 57
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 4% 117% 2% 88% 77% 85% 117% 47% 10% 974% 36% 1%
Contains more Vitamin C +100%
Contains more Folate +30.8%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +288.2%
Contains more Vitamin B3 +207.8%
Contains more Vitamin B5 +124.3%
Contains more Vitamin B6 +44.9%
Contains more Vitamin B12 +237.2%
Equal in Vitamin A - 57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Trout
Contains more Protein +19.7%
Contains more Fats +634.4%
Contains more Other +135.3%
Equal in Water - 71.42
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
21% 7% 71%
Protein: 20.77 g
Fats: 6.61 g
Carbs: 0 g
Water: 71.42 g
Other: 1.2 g
Contains more Protein +19.7%
Contains more Fats +634.4%
Contains more Other +135.3%
Equal in Water - 71.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Trout
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +2069.3%
Contains more Polyunsaturated fat +375.9%
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
19% 55% 25%
Saturated Fat: 1.149 g
Monounsaturated Fat: 3.254 g
Polyunsaturated fat: 1.499 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +2069.3%
Contains more Polyunsaturated fat +375.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunfish Trout
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sunfish Trout Opinion
Protein 24.87g 20.77g Sunfish
Fats 0.9g 6.61g Trout
Calories 114kcal 148kcal Trout
Calcium 103mg 43mg Sunfish
Iron 1.54mg 1.5mg Sunfish
Magnesium 38mg 22mg Sunfish
Phosphorus 231mg 245mg Trout
Potassium 449mg 361mg Sunfish
Sodium 103mg 52mg Trout
Zinc 1.99mg 0.66mg Sunfish
Copper 0.385mg 0.188mg Sunfish
Manganese 0.897mg 0.851mg Sunfish
Selenium 16.2µg 12.6µg Sunfish
Vitamin A 58IU 57IU Sunfish
Vitamin A RAE 17µg 17µg
Vitamin E 0.2mg Trout
Vitamin D 155IU Trout
Vitamin D 3.9µg Trout
Vitamin C 1mg 0.5mg Sunfish
Vitamin B1 0.092mg 0.35mg Trout
Vitamin B2 0.085mg 0.33mg Trout
Vitamin B3 1.462mg 4.5mg Trout
Vitamin B5 0.865mg 1.94mg Trout
Vitamin B6 0.138mg 0.2mg Trout
Folate 17µg 13µg Sunfish
Vitamin B12 2.31µg 7.79µg Trout
Choline 65mg Trout
Vitamin K 0.1µg Trout
Tryptophan 0.279mg 0.233mg Sunfish
Threonine 1.09mg 0.911mg Sunfish
Isoleucine 1.146mg 0.957mg Sunfish
Leucine 2.022mg 1.688mg Sunfish
Lysine 2.284mg 1.907mg Sunfish
Methionine 0.736mg 0.615mg Sunfish
Phenylalanine 0.971mg 0.811mg Sunfish
Valine 1.281mg 1.07mg Sunfish
Histidine 0.732mg 0.611mg Sunfish
Cholesterol 86mg 58mg Trout
Saturated Fat 0.178g 1.149g Sunfish
Omega-3 - DHA 0.092g 0.528g Trout
Omega-3 - EPA 0.047g 0.202g Trout
Omega-3 - DPA 0.042g 0.183g Trout
Monounsaturated Fat 0.15g 3.254g Trout
Polyunsaturated fat 0.315g 1.499g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunfish Trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Sunfish
120%
Trout
Minerals Daily Need Coverage Score
66%
Sunfish
49%
Trout

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 28mg)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 0.971g)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. 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.