Swordfish vs. Steelhead trout — In-Depth Nutrition Comparison
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Important differences between Swordfish and Steelhead trout
- Swordfish has more Selenium, Vitamin D, Phosphorus, and Monounsaturated Fat, however, Steelhead trout is richer in Vitamin B12.
- Steelhead trout's daily need coverage for Vitamin B12 is 174% more.
- Swordfish contains 3 times more Selenium than Steelhead trout. Swordfish contains 68.5µg of Selenium, while Steelhead trout contains 26µg.
- Steelhead trout contains less Cholesterol.
The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).
Infographic
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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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Magnesium
+40%
Contains
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Phosphorus
+22.1%
Contains
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Potassium
+36.7%
Contains
less
Sodium
-17.8%
Contains
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Zinc
+36.8%
Contains
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Manganese
+18.2%
Contains
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Selenium
+163.5%
Contains
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Calcium
+400%
Contains
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Iron
+42.2%
Contains
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Copper
+26.1%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+22.1%
Contains
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Potassium
+36.7%
Contains
less
Sodium
-17.8%
Contains
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Zinc
+36.8%
Contains
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Manganese
+18.2%
Contains
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Selenium
+163.5%
Contains
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Calcium
+400%
Contains
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Iron
+42.2%
Contains
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Copper
+26.1%
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 A
+98.5%
Contains
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Vitamin E
+12.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B12
+257.4%
Equal in Vitamin D - 15.1
Contains
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Vitamin A
+98.5%
Contains
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Vitamin E
+12.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin B12
+257.4%
Equal in Vitamin D - 15.1
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+11.1%
Contains
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Other
+800%
Equal in Protein - 21.11
Equal in Fats - 8.26
Equal in Water - 70.59
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
21.11 g
Fats:
8.26 g
Carbs:
0 g
Water:
70.59 g
Other:
0.04 g
Contains
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Protein
+11.1%
Contains
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Other
+800%
Equal in Protein - 21.11
Equal in Fats - 8.26
Equal in Water - 70.59
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+59.4%
Contains
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Polyunsaturated fat
+11.7%
Contains
less
Saturated Fat
-19.9%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
1.53 g
Monounsaturated Fat:
2.223 g
Polyunsaturated fat:
1.225 g
Contains
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Monounsaturated Fat
+59.4%
Contains
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Polyunsaturated fat
+11.7%
Contains
less
Saturated Fat
-19.9%
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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| Lower in Sodium |
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| Rich in vitamins |
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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 | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.45g | 21.11g |
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| Fats | 7.93g | 8.26g |
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| Calories | 172kcal | 159kcal |
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| Calcium | 6mg | 30mg |
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| Iron | 0.45mg | 0.64mg |
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| Magnesium | 35mg | 25mg |
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| Phosphorus | 304mg | 249mg |
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| Potassium | 499mg | 365mg |
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| Sodium | 97mg | 118mg |
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| Zinc | 0.78mg | 0.57mg |
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| Copper | 0.046mg | 0.058mg |
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| Manganese | 0.013mg | 0.011mg |
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| Selenium | 68.5µg | 26µg |
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| Vitamin A | 129IU | 65IU |
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| Vitamin A RAE | 43µg | 20µg |
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| Vitamin E | 2.41mg | 2.15mg |
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| Vitamin D | 666IU | 604IU |
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| Vitamin D | 16.6µg | 15.1µg |
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| Vitamin B1 | 0.089mg |
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| Vitamin B2 | 0.063mg |
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| Vitamin B3 | 9.254mg |
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| Vitamin B5 | 0.417mg |
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| Vitamin B6 | 0.615mg |
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| Folate | 2µg |
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| Vitamin B12 | 1.62µg | 5.79µg |
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| Vitamin K | 0.1µg | 0µg |
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| Tryptophan | 0.265mg |
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| Threonine | 1.035mg |
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| Isoleucine | 1.088mg |
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| Leucine | 1.919mg |
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| Lysine | 2.168mg |
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| Methionine | 0.699mg |
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| Phenylalanine | 0.922mg |
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| Valine | 1.216mg |
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| Histidine | 0.695mg |
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| Cholesterol | 78mg | 59mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 1.53g |
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| Omega-3 - DHA | 0.772g | 0.54g |
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| Omega-3 - EPA | 0.127g | 0.376g |
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| Omega-3 - DPA | 0.168g | 0.13g |
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| Monounsaturated Fat | 3.544g | 2.223g |
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| Polyunsaturated fat | 1.368g | 1.225g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.014g |
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| Omega-3 - ALA | 0.051g |
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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%
102%
Minerals Daily Need Coverage Score
64%
38%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 21mg)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Steelhead trout is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Steelhead trout is lower in Saturated Fat (difference - 0.381g)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.