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Swordfish vs. Trout — In-Depth Nutrition Comparison

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Important differences between Swordfish and Trout

  • Swordfish has more Selenium, Vitamin B6, and Vitamin B3, however, Trout is richer in Vitamin B12, Vitamin B5, Vitamin D, and Vitamin A RAE.
  • Trout's daily need coverage for Vitamin B12 is 104% more.
  • Swordfish contains 2 times more Selenium than Trout. Swordfish contains 68.5µg of Selenium, while Trout contains 28.1µg.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.

Infographic

Swordfish 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.
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Phosphorus +12.6%
Contains more Potassium +10.9%
Contains more Zinc +44.4%
Contains more Selenium +143.8%
Contains more Calcium +400%
Contains less Sodium -37.1%
Contains more Copper +19.6%
Equal in Potassium - 450
Equal in Manganese - 0.013
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Phosphorus +12.6%
Contains more Potassium +10.9%
Contains more Zinc +44.4%
Contains more Selenium +143.8%
Contains more Calcium +400%
Contains less Sodium -37.1%
Contains more Copper +19.6%
Equal in Potassium - 450
Equal in Manganese - 0.013

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.
:
9
Trout
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +59.3%
Contains more Vitamin A +133.3%
Contains more Vitamin E +15.8%
Contains more Vitamin D +14.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B5 +377.2%
Contains more Folate +500%
Contains more Vitamin B12 +153.7%
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 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +59.3%
Contains more Vitamin A +133.3%
Contains more Vitamin E +15.8%
Contains more Vitamin D +14.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B5 +377.2%
Contains more Folate +500%
Contains more Vitamin B12 +153.7%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +260%
Equal in Protein - 23.8
Equal in Fats - 7.38
Equal in Water - 68.72
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Other +260%
Equal in Protein - 23.8
Equal in Fats - 7.38
Equal in Water - 68.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +50%
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +31.5%
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains more Monounsaturated Fat +50%
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +31.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Swordfish Trout
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Swordfish Trout Opinion
Protein 23.45g 23.8g Trout
Fats 7.93g 7.38g Swordfish
Calories 172kcal 168kcal Swordfish
Calcium 6mg 30mg Trout
Iron 0.45mg 0.36mg Swordfish
Magnesium 35mg 30mg Swordfish
Phosphorus 304mg 270mg Swordfish
Potassium 499mg 450mg Swordfish
Sodium 97mg 61mg Trout
Zinc 0.78mg 0.54mg Swordfish
Copper 0.046mg 0.055mg Trout
Manganese 0.013mg 0.013mg
Selenium 68.5µg 28.1µg Swordfish
Vitamin A 129IU 301IU Trout
Vitamin A RAE 43µg 100µg Trout
Vitamin E 2.41mg 2.79mg Trout
Vitamin D 666IU 759IU Trout
Vitamin D 16.6µg 19µg Trout
Vitamin C 0mg 2.9mg Trout
Vitamin B1 0.089mg 0.143mg Trout
Vitamin B2 0.063mg 0.107mg Trout
Vitamin B3 9.254mg 6.646mg Swordfish
Vitamin B5 0.417mg 1.99mg Trout
Vitamin B6 0.615mg 0.386mg Swordfish
Folate 2µg 12µg Trout
Vitamin B12 1.62µg 4.11µg Trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.265mg 0.279mg Trout
Threonine 1.035mg 1.092mg Trout
Isoleucine 1.088mg 1.148mg Trout
Leucine 1.919mg 2.025mg Trout
Lysine 2.168mg 2.287mg Trout
Methionine 0.699mg 0.738mg Trout
Phenylalanine 0.922mg 0.973mg Trout
Valine 1.216mg 1.283mg Trout
Histidine 0.695mg 0.733mg Trout
Cholesterol 78mg 70mg Trout
Trans Fat 0.056g 0.056g
Saturated Fat 1.911g 1.651g Trout
Omega-3 - DHA 0.772g 0.616g Swordfish
Omega-3 - EPA 0.127g 0.259g Trout
Omega-3 - DPA 0.168g 0.109g Swordfish
Monounsaturated Fat 3.544g 2.363g Swordfish
Polyunsaturated fat 1.368g 1.799g Trout
Omega-6 - Eicosadienoic acid 0.022g 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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%
Swordfish
131%
Trout
Minerals Daily Need Coverage Score
64%
Swordfish
40%
Trout

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Trout
Trout is lower in Saturated Fat (difference - 0.26g)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
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 ($)

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.