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.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B3Vitamin B3 | +39.2% |
| Contains more Vitamin B6Vitamin B6 | +59.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin DVitamin D | +14.5% |
| Contains more Vitamin AVitamin A | +132.6% |
| Contains more Vitamin EVitamin E | +15.8% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.62µg | 4.11µg | 104% |
| Selenium | 68.5µg | 28.1µg | 73% |
| Vitamin B5 | 0.417mg | 1.99mg | 31% |
| Vitamin B6 | 0.615mg | 0.386mg | 18% |
| Vitamin B3 | 9.254mg | 6.646mg | 16% |
| Vitamin D* | 666 IU | 759 IU | 12% |
| Vitamin D | 16.6µg | 19µg | 12% |
| Vitamin A | 43µg | 100µg | 6% |
| Phosphorus | 304mg | 270mg | 5% |
| Vitamin B1 | 0.089mg | 0.143mg | 5% |
| Vitamin C | 0mg | 2.9mg | 3% |
| Cholesterol | 78mg | 70mg | 3% |
| Vitamin E | 2.41mg | 2.79mg | 3% |
| Vitamin B2 | 0.063mg | 0.107mg | 3% |
| Folate | 2µg | 12µg | 3% |
| Monounsaturated fat | 3.544g | 2.363g | 3% |
| Polyunsaturated fat | 1.368g | 1.799g | 3% |
| Calcium | 6mg | 30mg | 2% |
| Zinc | 0.78mg | 0.54mg | 2% |
| Sodium | 97mg | 61mg | 2% |
| Protein | 23.45g | 23.8g | 1% |
| Fats | 7.93g | 7.38g | 1% |
| Magnesium | 35mg | 30mg | 1% |
| Potassium | 499mg | 450mg | 1% |
| Iron | 0.45mg | 0.36mg | 1% |
| Copper | 0.046mg | 0.055mg | 1% |
| Saturated fat | 1.911g | 1.651g | 1% |
| Calories | 172kcal | 168kcal | 0% |
| Protein per 100 calories | 14g | 14g | N/A |
| Calories per 10 g protein | 73kcal | 71kcal | N/A |
| Weight per 100 calories | 58g | 60g | N/A |
| Unsaturated / Saturated Fat ratio | 2.6 | 2.5 | N/A |
| Manganese | 0.013mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0.1µg | 0% |
| Trans fat | 0.056g | 0.056g | N/A |
| Choline | 77.5mg | 77.6mg | 0% |
| Tryptophan | 0.265mg | 0.279mg | 0% |
| Threonine | 1.035mg | 1.092mg | 0% |
| Isoleucine | 1.088mg | 1.148mg | 0% |
| Leucine | 1.919mg | 2.025mg | 0% |
| Lysine | 2.168mg | 2.287mg | 0% |
| Methionine | 0.699mg | 0.738mg | 0% |
| Phenylalanine | 0.922mg | 0.973mg | 0% |
| Valine | 1.216mg | 1.283mg | 0% |
| Histidine | 0.695mg | 0.733mg | 0% |
| Omega-3 (EPA) | 0.127g | 0.259g | N/A |
| Omega-3 (DHA) | 0.772g | 0.616g | N/A |
| Omega-3 (DPA) | 0.168g | 0.109g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.022g | 0.047g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
~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% |
