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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +45.2%
Contains more Magnesium +40%
Contains more Phosphorus +34.5%
Contains more Potassium +32.4%
Contains more Zinc +73.3%
Contains more Calcium +316.7%
Contains less Sodium -47.4%
Equal in Copper - 0.046
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Iron +45.2%
Contains more Magnesium +40%
Contains more Phosphorus +34.5%
Contains more Potassium +32.4%
Contains more Zinc +73.3%
Contains more Calcium +316.7%
Contains less Sodium -47.4%
Equal in Copper - 0.046

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +66.2%
Contains more Vitamin B6 +80.9%
Contains more Vitamin A +117.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +299.8%
Contains more Folate +450%
Contains more Vitamin B12 +165.4%
Equal in Vitamin E - 2.34
Equal in Vitamin D - 15.9
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin B3 +66.2%
Contains more Vitamin B6 +80.9%
Contains more Vitamin A +117.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +34.8%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B5 +299.8%
Contains more Folate +450%
Contains more Vitamin B12 +165.4%
Equal in Vitamin E - 2.34
Equal in Vitamin D - 15.9
Equal in Vitamin K - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Rainbow trout
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Swordfish Rainbow trout Opinion
Net carbs 0g 0g
Protein 23.45g 19.94g Swordfish
Fats 7.93g 6.18g Swordfish
Carbs 0g 0g
Calories 172kcal 141kcal Swordfish
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 6mg 25mg Rainbow trout
Iron 0.45mg 0.31mg Swordfish
Magnesium 35mg 25mg Swordfish
Phosphorus 304mg 226mg Swordfish
Potassium 499mg 377mg Swordfish
Sodium 97mg 51mg Rainbow trout
Zinc 0.78mg 0.45mg Swordfish
Copper 0.046mg 0.046mg
Vitamin A 129IU 280IU Rainbow trout
Vitamin E 2.41mg 2.34mg Swordfish
Vitamin D 666IU 635IU Swordfish
Vitamin D 16.6µg 15.9µg Swordfish
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.089mg 0.12mg Rainbow trout
Vitamin B2 0.063mg 0.09mg Rainbow trout
Vitamin B3 9.254mg 5.567mg Swordfish
Vitamin B5 0.417mg 1.667mg Rainbow trout
Vitamin B6 0.615mg 0.34mg Swordfish
Folate 2µg 11µg Rainbow trout
Vitamin B12 1.62µg 4.3µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.234mg Swordfish
Threonine 1.035mg 0.915mg Swordfish
Isoleucine 1.088mg 0.962mg Swordfish
Leucine 1.919mg 1.696mg Swordfish
Lysine 2.168mg 1.916mg Swordfish
Methionine 0.699mg 0.618mg Swordfish
Phenylalanine 0.922mg 0.815mg Swordfish
Valine 1.216mg 1.075mg Swordfish
Histidine 0.695mg 0.614mg Swordfish
Cholesterol 78mg 59mg Rainbow trout
Trans Fat 0.056g 0.047g Rainbow trout
Saturated Fat 1.911g 1.383g Rainbow trout
Monounsaturated Fat 3.544g 1.979g Swordfish
Polyunsaturated fat 1.368g 1.507g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
119
Rainbow trout
Mineral Summary Score
33
Swordfish
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
120%
Rainbow trout
Carbohydrates
0%
Swordfish
0%
Rainbow trout
Fats
37%
Swordfish
29%
Rainbow trout

Comparison summary

Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.528g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.