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Trout vs. Bass — Health Impact and Nutrition Comparison

Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on June 18, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Trout
vs
Bass

Summary

Trout is higher in calcium, fats, and vitamin D. Bass provides more cholesterol and is higher in iron. Trout covers 507% of the DV of vitamin D, while the bass does not contain any quantities of that vitamin. 

Table of contents

  1. Introduction
    1. Actual differences
      1. Nutrition
        1. Protein
          1. Fat
            1. Calories
              1. Minerals
                1. Vitamins
                2. Health impact
                  1. Cardiovascular health
                  2. References
                     

                    Introduction

                    This article compares the nutritional profile and health benefits of two of the most famous and affordable fish species - trout and bass. Check the distribution of all the nutrients in the charts below in the corresponding sections. 

                    Actual differences

                    Trout and bass are two widespread fish species. Trout is a common name for fish native to cold-water parts of the Pacific Ocean in North America and Asia; it is from the salmon family. Asian sea bass is a type of white fish living in salty waters. These species differ in taste, smell, appearance, and texture.

                    Trout has a bluish-green back covered with black spots, a silver belly, and a pink stripe down the sides of its body, while basses are often grayish-black to dark brown, with the belly being significantly lighter.

                    The meat of rainbow trout has a delicate, nut-like flavor and is mild, but it also has more bones, while the bass has a sweetness additionally and less bones. Trout smells mild and fishy, but the bass does not smell fishy. 

                    Bass has a meaty and firm texture. Trout has a flaky, tender, and soft texture. 

                    Nutrition

                    This section will compare cooked trout and bass's macronutrient, mineral, and vitamin contents. Both of them do not provide any amounts of carbs.  

                    Macronutrient Comparison

                    Macronutrient breakdown side-by-side comparison
                    Trout
                    Trout
                    2
                    24% 7% 69%
                    Protein: 23.8 g
                    Fats: 7.38 g
                    Carbs: 0 g
                    Water: 68.72 g
                    Other: 0.1 g
                    Bass
                    Bass
                    2
                    23% 3% 73%
                    Protein: 22.73 g
                    Fats: 2.99 g
                    Carbs: 0 g
                    Water: 73.36 g
                    Other: 0.92 g
                    Contains more FatsFats +146.8%
                    Contains more OtherOther +820%
                    ~equal in Protein ~22.73g
                    ~equal in Carbs ~0g
                    ~equal in Water ~73.36g
                     

                    Protein

                    Trout is slightly higher in protein than bass. Per 100g serving, trout provides 23.8g of protein, while bass contains 22.7g of it. 

                    Both provide essential amino acids, such as lysine, histidine, and phenylalanine. 

                    Fat

                    Trout is more than two times higher in fats than bass. It is richer in both unsaturated and saturated fats. Bass is 33mg higher in cholesterol than trout. 

                    Fat Type Comparison

                    Fat type breakdown side-by-side comparison
                    Trout
                    Trout
                    2
                    28% 41% 31%
                    Saturated Fat: Sat. Fat 1.651 g
                    Monounsaturated Fat: Mono. Fat 2.363 g
                    Polyunsaturated fat: Poly. Fat 1.799 g
                    Bass
                    Bass
                    1
                    26% 34% 40%
                    Saturated Fat: Sat. Fat 0.65 g
                    Monounsaturated Fat: Mono. Fat 0.846 g
                    Polyunsaturated fat: Poly. Fat 1.005 g
                    Contains more Mono. FatMonounsaturated Fat +179.3%
                    Contains more Poly. FatPolyunsaturated fat +79%
                    Contains less Sat. FatSaturated Fat -60.6%
                     

                    Calories

                    Trout and bass are classified as medium-calorie foods. Due to its higher fat composition, trout provides more calories than bass. It has 44 more calories per 100g serving. 

                    Minerals

                    The leader in this section is trout. 

                    Trout provides more calcium and potassium than bass. It is also lower in sodium.

                    Bass contains more iron and magnesium. 

                    Important to highlight that both fish are high in selenium and phosphorus. 

                    You can check the mineral comparison chart shown below.

                    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.
                    Trout
                    Trout
                    4
                    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
                    Bass
                    Bass
                    4
                    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
                    Contains more CalciumCalcium +57.9%
                    Contains more PotassiumPotassium +37.2%
                    Contains more CopperCopper +37.5%
                    Contains less SodiumSodium -30.7%
                    Contains more MagnesiumMagnesium +70%
                    Contains more IronIron +200%
                    Contains more ManganeseManganese +46.2%
                    Contains more SeleniumSelenium +66.5%
                    ~equal in Zinc ~0.51mg
                    ~equal in Phosphorus ~254mg
                     

                    Vitamins

                    In general, trout has a higher vitamin content. It is richer in all the vitamins.

                    Trout covers 507% of the DV of vitamin D, while the bass does not provide any amounts of it. 

                    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.
                    Trout
                    Trout
                    12
                    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 18% 56% 570% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
                    Bass
                    Bass
                    0
                    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.2% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
                    Contains more Vitamin CVitamin C +∞%
                    Contains more Vitamin AVitamin A +189.4%
                    Contains more Vitamin EVitamin E +∞%
                    Contains more Vitamin DVitamin D +∞%
                    Contains more Vitamin B1Vitamin B1 +24.3%
                    Contains more Vitamin B2Vitamin B2 +189.2%
                    Contains more Vitamin B3Vitamin B3 +159.8%
                    Contains more Vitamin B5Vitamin B5 +130.1%
                    Contains more Vitamin B6Vitamin B6 +11.6%
                    Contains more Vitamin KVitamin K +∞%
                    Contains more FolateFolate +20%
                    Contains more CholineCholine +∞%
                    ~equal in Vitamin B12 ~4.41µg
                      

                    Health impact

                    Cardiovascular health

                    Trout and bass consumption is linked to a reduced risk of cardiovascular disease (1). 

                    The proportion of omega-3 to omega-6 fatty acids is responsible for this. The human body cannot synthesize the long-chain necessary fatty acids like these two substances. We must therefore obtain them through eating. According to a study, heart disease risk increases when blood flow concentrations of omega-6 and omega-3 fatty acids are out of balance (2). Thus, fish consumption can support a healthy diet.

                    References

                    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468748/   
                    2. https://pubmed.ncbi.nlm.nih.gov/34371930/  
                    Article author photo Ani Harutyunyan
                    Education: General Medicine at YSMU
                    Last updated: June 18, 2023
                    Medically reviewed by Elen Khachatrian

                    Infographic

                    Trout vs Bass infographic
                    Infographic link

                    Comparison summary table

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

                    All nutrients comparison - raw data values

                    Nutrient Trout Bass Opinion
                    Calories 168kcal 124kcal Trout
                    Protein 23.8g 22.73g Trout
                    Fats 7.38g 2.99g Trout
                    Vitamin C 2.9mg 0mg Trout
                    Cholesterol 70mg 103mg Trout
                    Vitamin D 759IU Trout
                    Magnesium 30mg 51mg Bass
                    Calcium 30mg 19mg Trout
                    Potassium 450mg 328mg Trout
                    Iron 0.36mg 1.08mg Bass
                    Copper 0.055mg 0.04mg Trout
                    Zinc 0.54mg 0.51mg Trout
                    Phosphorus 270mg 254mg Trout
                    Sodium 61mg 88mg Trout
                    Vitamin A 301IU 104IU Trout
                    Vitamin A 100µg 31µg Trout
                    Vitamin E 2.79mg Trout
                    Vitamin D 19µg Trout
                    Manganese 0.013mg 0.019mg Bass
                    Selenium 28.1µg 46.8µg Bass
                    Vitamin B1 0.143mg 0.115mg Trout
                    Vitamin B2 0.107mg 0.037mg Trout
                    Vitamin B3 6.646mg 2.558mg Trout
                    Vitamin B5 1.99mg 0.865mg Trout
                    Vitamin B6 0.386mg 0.346mg Trout
                    Vitamin B12 4.11µg 4.41µg Bass
                    Vitamin K 0.1µg Trout
                    Folate 12µg 10µg Trout
                    Trans Fat 0.056g Bass
                    Choline 77.6mg Trout
                    Saturated Fat 1.651g 0.65g Bass
                    Monounsaturated Fat 2.363g 0.846g Trout
                    Polyunsaturated fat 1.799g 1.005g Trout
                    Tryptophan 0.279mg 0.255mg Trout
                    Threonine 1.092mg 0.997mg Trout
                    Isoleucine 1.148mg 1.047mg Trout
                    Leucine 2.025mg 1.848mg Trout
                    Lysine 2.287mg 2.088mg Trout
                    Methionine 0.738mg 0.673mg Trout
                    Phenylalanine 0.973mg 0.887mg Trout
                    Valine 1.283mg 1.171mg Trout
                    Histidine 0.733mg 0.669mg Trout
                    Omega-3 - EPA 0.259g 0.217g Trout
                    Omega-3 - DHA 0.616g 0.75g Bass
                    Omega-3 - DPA 0.109g Trout
                    Omega-6 - Eicosadienoic acid 0.047g Trout

                    Which food is preferable for your diet?

                    ok
                    ok
                    is better in case of low diet
                    Trout Bass
                    Low Calories diet ok
                    Low Fats diet ok
                    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
                    124%
                    Trout
                    60%
                    Bass
                    Minerals Daily Need Coverage Score
                    40%
                    Trout
                    52%
                    Bass

                    Comparison summary

                    Which food is lower in Cholesterol?
                    Trout
                    Trout is lower in Cholesterol (difference - 33mg)
                    Which food contains less Sodium?
                    Trout
                    Trout contains less Sodium (difference - 27mg)
                    Which food is richer in vitamins?
                    Trout
                    Trout is relatively richer in vitamins
                    Which food is lower in Sugar?
                    Bass
                    Bass is lower in Sugar (difference - 0g)
                    Which food is lower in Saturated Fat?
                    Bass
                    Bass is lower in Saturated Fat (difference - 1.001g)
                    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.

                    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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/nutrients
                    2. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.