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.
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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.
Contains
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Iron
+45.2%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+34.5%
Contains
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Potassium
+32.4%
Contains
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Zinc
+73.3%
Contains
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Manganese
+18.2%
Contains
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Selenium
+190.3%
Contains
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Calcium
+316.7%
Contains
less
Sodium
-47.4%
Equal in Copper - 0.046
Contains
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Iron
+45.2%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+34.5%
Contains
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Potassium
+32.4%
Contains
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Zinc
+73.3%
Contains
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Manganese
+18.2%
Contains
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Selenium
+190.3%
Contains
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Calcium
+316.7%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B3
+66.2%
Contains
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Vitamin B6
+80.9%
Contains
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Vitamin A
+117.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+34.8%
Contains
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Vitamin B2
+42.9%
Contains
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Vitamin B5
+299.8%
Contains
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Folate
+450%
Contains
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Vitamin B12
+165.4%
Equal in Vitamin E - 2.34
Equal in Vitamin D - 15.9
Equal in Vitamin K - 0.1
Contains
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Vitamin B3
+66.2%
Contains
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Vitamin B6
+80.9%
Contains
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Vitamin A
+117.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+34.8%
Contains
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Vitamin B2
+42.9%
Contains
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Vitamin B5
+299.8%
Contains
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Folate
+450%
Contains
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Vitamin B12
+165.4%
Equal in Vitamin E - 2.34
Equal in Vitamin D - 15.9
Equal in Vitamin K - 0.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+17.6%
Contains
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Fats
+28.3%
Contains
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Other
+350%
Equal in Water - 73.8
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
19.94 g
Fats:
6.18 g
Carbs:
0 g
Water:
73.8 g
Other:
0.08 g
Contains
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Protein
+17.6%
Contains
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Fats
+28.3%
Contains
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Other
+350%
Equal in Water - 73.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+79.1%
Contains
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Saturated Fat
-27.6%
Contains
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Polyunsaturated fat
+10.2%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
1.383 g
Monounsaturated Fat:
1.979 g
Polyunsaturated fat:
1.507 g
Contains
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Monounsaturated Fat
+79.1%
Contains
less
Saturated Fat
-27.6%
Contains
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Polyunsaturated fat
+10.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 19.94g |
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| Fats | 7.93g | 6.18g |
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| Calories | 172kcal | 141kcal |
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| Calcium | 6mg | 25mg |
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| Iron | 0.45mg | 0.31mg |
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| Magnesium | 35mg | 25mg |
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| Phosphorus | 304mg | 226mg |
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| Potassium | 499mg | 377mg |
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| Sodium | 97mg | 51mg |
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| Zinc | 0.78mg | 0.45mg |
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| Copper | 0.046mg | 0.046mg | |
| Manganese | 0.013mg | 0.011mg |
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| Selenium | 68.5µg | 23.6µg |
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| Vitamin A | 129IU | 280IU |
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| Vitamin A RAE | 43µg | 84µg |
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| Vitamin E | 2.41mg | 2.34mg |
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| Vitamin D | 666IU | 635IU |
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| Vitamin D | 16.6µg | 15.9µg |
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| Vitamin C | 0mg | 2.9mg |
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| Vitamin B1 | 0.089mg | 0.12mg |
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| Vitamin B2 | 0.063mg | 0.09mg |
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| Vitamin B3 | 9.254mg | 5.567mg |
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| Vitamin B5 | 0.417mg | 1.667mg |
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| Vitamin B6 | 0.615mg | 0.34mg |
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| Folate | 2µg | 11µg |
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| Vitamin B12 | 1.62µg | 4.3µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Tryptophan | 0.265mg | 0.234mg |
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| Threonine | 1.035mg | 0.915mg |
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| Isoleucine | 1.088mg | 0.962mg |
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| Leucine | 1.919mg | 1.696mg |
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| Lysine | 2.168mg | 1.916mg |
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| Methionine | 0.699mg | 0.618mg |
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| Phenylalanine | 0.922mg | 0.815mg |
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| Valine | 1.216mg | 1.075mg |
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| Histidine | 0.695mg | 0.614mg |
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| Cholesterol | 78mg | 59mg |
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| Trans Fat | 0.056g | 0.047g |
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| Saturated Fat | 1.911g | 1.383g |
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| Omega-3 - DHA | 0.772g | 0.516g |
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| Omega-3 - EPA | 0.127g | 0.217g |
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| Omega-3 - DPA | 0.168g | 0.091g |
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| Monounsaturated Fat | 3.544g | 1.979g |
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| Polyunsaturated fat | 1.368g | 1.507g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.04g |
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| Omega-6 - Linoleic acid | 0.466g |
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| Omega-6 - Gamma-linoleic acid | 0.008g |
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| Omega-3 - ALA | 0.059g |
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| Omega-3 - Eicosatrienoic acid | 0.007g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
95%
119%
Minerals Daily Need Coverage Score
64%
33%
Comparison summary
Which food is richer in minerals?
Swordfish is relatively richer in minerals
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food contains less Sodium?
Rainbow trout contains less Sodium (difference - 46mg)
Which food is lower in Cholesterol?
Rainbow trout is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Rainbow trout is lower in Saturated Fat (difference - 0.528g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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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.