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  6. Swordfish vs. Rainbow trout

Swordfish vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between swordfish and rainbow trout

  • Swordfish is higher in selenium, vitamin B3, vitamin B6, phosphorus, and vitamin D; however, rainbow trout is richer in vitamin B12 and vitamin B5.
  • Rainbow trout's daily need coverage for vitamin B12 is 112% higher.
  • Swordfish has 3 times more selenium than rainbow trout. While swordfish has 68.5µg of selenium, rainbow trout has only 23.6µg.
  • Rainbow trout has less cholesterol.

The food types used in this comparison are Fish, swordfish, cooked, dry heat and Fish, trout, rainbow, farmed, raw.

Infographic

Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
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 +40%
Contains more PotassiumPotassium +32.4%
Contains more IronIron +45.2%
Contains more ZincZinc +73.3%
Contains more PhosphorusPhosphorus +34.5%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +190.3%
Contains more CalciumCalcium +316.7%
Contains less SodiumSodium -47.4%
~equal in Copper ~0.046mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
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 Vitamin B3Vitamin B3 +66.2%
Contains more Vitamin B6Vitamin B6 +80.9%
Contains more CholineCholine +19.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +95.3%
Contains more Vitamin B1Vitamin B1 +34.8%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +299.8%
Contains more Vitamin B12Vitamin B12 +165.4%
Contains more FolateFolate +450%
~equal in Vitamin E ~2.34mg
~equal in Vitamin D ~15.9µg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Swordfish Rainbow trout DV% diff.
Vitamin B12 1.62µg 4.3µg 112%
Selenium 68.5µg 23.6µg 82%
Vitamin B5 0.417mg 1.667mg 25%
Vitamin B3 9.254mg 5.567mg 23%
Vitamin B6 0.615mg 0.34mg 21%
Phosphorus 304mg 226mg 11%
Protein 23.45g 19.94g 7%
Cholesterol 78mg 59mg 6%
Vitamin A 43µg 84µg 5%
Vitamin D 666IU 635IU 4%
Vitamin D 16.6µg 15.9µg 4%
Monounsaturated fat 3.544g 1.979g 4%
Potassium 499mg 377mg 4%
Vitamin B1 0.089mg 0.12mg 3%
Zinc 0.78mg 0.45mg 3%
Vitamin C 0mg 2.9mg 3%
Fats 7.93g 6.18g 3%
Folate 2µg 11µg 2%
Choline 77.5mg 65mg 2%
Calories 172kcal 141kcal 2%
Saturated fat 1.911g 1.383g 2%
Vitamin B2 0.063mg 0.09mg 2%
Sodium 97mg 51mg 2%
Iron 0.45mg 0.31mg 2%
Calcium 6mg 25mg 2%
Magnesium 35mg 25mg 2%
Polyunsaturated fat 1.368g 1.507g 1%
Copper 0.046mg 0.046mg 0%
Vitamin E 2.41mg 2.34mg 0%
Manganese 0.013mg 0.011mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g 0.047g N/A
Tryptophan 0.265mg 0.234mg 0%
Threonine 1.035mg 0.915mg 0%
Isoleucine 1.088mg 0.962mg 0%
Leucine 1.919mg 1.696mg 0%
Lysine 2.168mg 1.916mg 0%
Methionine 0.699mg 0.618mg 0%
Phenylalanine 0.922mg 0.815mg 0%
Valine 1.216mg 1.075mg 0%
Histidine 0.695mg 0.614mg 0%
Omega-3 - EPA 0.127g 0.217g N/A
Omega-3 - DHA 0.772g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.168g 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 0.022g 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 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 +17.6%
Contains more FatsFats +28.3%
Contains more OtherOther +350%
~equal in Carbs ~0g
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 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 more Mono. FatMonounsaturated fat +79.1%
Contains less Sat. FatSaturated fat -27.6%
Contains more Poly. FatPolyunsaturated fat +10.2%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.