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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.
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%
Trout
1
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 +72.7%
Contains more CalciumCalcium +139.5%
Contains more PotassiumPotassium +24.4%
Contains more CopperCopper +104.8%
Contains more ZincZinc +201.5%
Contains more SeleniumSelenium +28.6%
Contains less SodiumSodium -49.5%
~equal in Iron ~1.5mg
~equal in Phosphorus ~245mg
~equal in Manganese ~0.851mg

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%
Trout
10
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 +30.8%
Contains more Vitamin B1Vitamin B1 +280.4%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +207.8%
Contains more Vitamin B5Vitamin B5 +124.3%
Contains more Vitamin B6Vitamin B6 +44.9%
Contains more Vitamin B12Vitamin B12 +237.2%
~equal in Vitamin A ~17µg

All nutrients comparison - raw data values

Nutrient Sunfish Trout DV% diff.
Vitamin B12 2.31µg 7.79µg 228%
Copper 0.385mg 0.188mg 22%
Vitamin B1 0.092mg 0.35mg 22%
Vitamin B5 0.865mg 1.94mg 22%
Vitamin D 3.9µg 20%
Vitamin B3 1.462mg 4.5mg 19%
Vitamin B2 0.085mg 0.33mg 19%
Vitamin D 155IU 19%
Zinc 1.99mg 0.66mg 12%
Choline 65mg 12%
Cholesterol 86mg 58mg 9%
Fats 0.9g 6.61g 9%
Monounsaturated fat 0.15g 3.254g 8%
Protein 24.87g 20.77g 8%
Polyunsaturated fat 0.315g 1.499g 8%
Selenium 16.2µg 12.6µg 7%
Calcium 103mg 43mg 6%
Vitamin B6 0.138mg 0.2mg 5%
Magnesium 38mg 22mg 4%
Saturated fat 0.178g 1.149g 4%
Potassium 449mg 361mg 3%
Calories 114kcal 148kcal 2%
Manganese 0.897mg 0.851mg 2%
Sodium 103mg 52mg 2%
Phosphorus 231mg 245mg 2%
Vitamin E 0.2mg 1%
Folate 17µg 13µg 1%
Iron 1.54mg 1.5mg 1%
Vitamin C 1mg 0.5mg 1%
Vitamin A 17µg 17µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.279mg 0.233mg 0%
Threonine 1.09mg 0.911mg 0%
Isoleucine 1.146mg 0.957mg 0%
Leucine 2.022mg 1.688mg 0%
Lysine 2.284mg 1.907mg 0%
Methionine 0.736mg 0.615mg 0%
Phenylalanine 0.971mg 0.811mg 0%
Valine 1.281mg 1.07mg 0%
Histidine 0.732mg 0.611mg 0%
Omega-3 - EPA 0.047g 0.202g N/A
Omega-3 - DHA 0.092g 0.528g N/A
Omega-3 - DPA 0.042g 0.183g 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
Trout
2
21% 7% 71%
Protein: 20.77 g
Fats: 6.61 g
Carbs: 0 g
Water: 71.42 g
Other: 1.2 g
Contains more ProteinProtein +19.7%
Contains more FatsFats +634.4%
Contains more OtherOther +135.3%
~equal in Carbs ~0g
~equal in Water ~71.42g

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
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 -84.5%
Contains more Mono. FatMonounsaturated fat +2069.3%
Contains more Poly. FatPolyunsaturated fat +375.9%

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.