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.
- 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
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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 more MagnesiumMagnesium | +16.7% |
| Contains more IronIron | +25% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +12.6% |
| Contains more SeleniumSelenium | +143.8% |
| Contains more CalciumCalcium | +400% |
| Contains more CopperCopper | +19.6% |
| Contains less SodiumSodium | -37.1% |
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 more Vitamin B3Vitamin B3 | +39.2% |
| Contains more Vitamin B6Vitamin B6 | +59.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +15.8% |
| Contains more Vitamin DVitamin D | +14.5% |
| Contains more Vitamin B1Vitamin B1 | +60.7% |
| Contains more Vitamin B2Vitamin B2 | +69.8% |
| Contains more Vitamin B5Vitamin B5 | +377.2% |
| Contains more Vitamin B12Vitamin B12 | +153.7% |
| Contains more FolateFolate | +500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +260% |
~equal in
Protein
~23.8g
~equal in
Fats
~7.38g
~equal in
Carbs
~0g
~equal in
Water
~68.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +50% |
| Contains less Sat. FatSaturated Fat | -13.6% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 172kcal | 168kcal |
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| Protein | 23.45g | 23.8g |
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| Fats | 7.93g | 7.38g |
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| Vitamin C | 0mg | 2.9mg |
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| Cholesterol | 78mg | 70mg |
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| Vitamin D | 666IU | 759IU |
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| Magnesium | 35mg | 30mg |
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| Calcium | 6mg | 30mg |
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| Potassium | 499mg | 450mg |
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| Iron | 0.45mg | 0.36mg |
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| Copper | 0.046mg | 0.055mg |
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| Zinc | 0.78mg | 0.54mg |
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| Phosphorus | 304mg | 270mg |
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| Sodium | 97mg | 61mg |
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| Vitamin A | 129IU | 301IU |
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| Vitamin A | 43µg | 100µg |
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| Vitamin E | 2.41mg | 2.79mg |
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| Vitamin D | 16.6µg | 19µg |
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| Manganese | 0.013mg | 0.013mg | |
| Selenium | 68.5µg | 28.1µg |
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| Vitamin B1 | 0.089mg | 0.143mg |
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| Vitamin B2 | 0.063mg | 0.107mg |
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| Vitamin B3 | 9.254mg | 6.646mg |
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| Vitamin B5 | 0.417mg | 1.99mg |
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| Vitamin B6 | 0.615mg | 0.386mg |
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| Vitamin B12 | 1.62µg | 4.11µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 2µg | 12µg |
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| Trans Fat | 0.056g | 0.056g | |
| Choline | 77.5mg | 77.6mg |
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| Saturated Fat | 1.911g | 1.651g |
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| Monounsaturated Fat | 3.544g | 2.363g |
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| Polyunsaturated fat | 1.368g | 1.799g |
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| Tryptophan | 0.265mg | 0.279mg |
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| Threonine | 1.035mg | 1.092mg |
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| Isoleucine | 1.088mg | 1.148mg |
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| Leucine | 1.919mg | 2.025mg |
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| Lysine | 2.168mg | 2.287mg |
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| Methionine | 0.699mg | 0.738mg |
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| Phenylalanine | 0.922mg | 0.973mg |
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| Valine | 1.216mg | 1.283mg |
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| Histidine | 0.695mg | 0.733mg |
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| Omega-3 - EPA | 0.127g | 0.259g |
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| Omega-3 - DHA | 0.772g | 0.616g |
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| Omega-3 - DPA | 0.168g | 0.109g |
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| Omega-6 - Eicosadienoic acid | 0.022g | 0.047g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
91%
124%
Minerals Daily Need Coverage Score
64%
40%
Comparison summary
Which food is lower in Cholesterol?
Trout is lower in Cholesterol (difference - 8mg)
Which food contains less Sodium?
Trout contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Trout is lower in Saturated Fat (difference - 0.26g)
Which food is richer in vitamins?
Trout is relatively richer in vitamins
Which food is richer in minerals?
Swordfish is relatively richer in minerals
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 cheaper?
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The foods are relatively equal in price ($)