Trout vs. Bass — Health Impact and Nutrition Comparison

Compare

by Ani Harutyunyan | Last updated on June 18, 2023

Medically reviewed by Elen Khachatrian

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

Introduction

Actual differences

Nutrition

Protein

Calories

Minerals

Vitamins

Health impact

Cardiovascular health

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

Bass

Contains more Fats +146.8%

Contains more Other +820%

Equal in Protein - 22.73

Equal in Water - 73.36

Trout

Protein: 23.8 g

Fats: 7.38 g

Carbs: 0 g

Water: 68.72 g

Other: 0.1 g

Bass

Protein: 22.73 g

Fats: 2.99 g

Carbs: 0 g

Water: 73.36 g

Other: 0.92 g

Contains more Fats +146.8%

Contains more Other +820%

Equal in Protein - 22.73

Equal in Water - 73.36

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

Bass

Contains more Monounsaturated Fat +179.3%

Contains more Polyunsaturated fat +79%

Contains less Saturated Fat -60.6%

Trout

Saturated Fat: 1.651 g

Monounsaturated Fat: 2.363 g

Polyunsaturated fat: 1.799 g

Bass

Saturated Fat: 0.65 g

Monounsaturated Fat: 0.846 g

Polyunsaturated fat: 1.005 g

Contains more Monounsaturated Fat +179.3%

Contains more Polyunsaturated fat +79%

Contains less Saturated 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

Bass

Contains more Calcium +57.9%

Contains more Potassium +37.2%

Contains less Sodium -30.7%

Contains more Copper +37.5%

Contains more Iron +200%

Contains more Magnesium +70%

Contains more Manganese +46.2%

Contains more Selenium +66.5%

Equal in Phosphorus - 254

Equal in Zinc - 0.51

Trout

Bass

Contains more Calcium +57.9%

Contains more Potassium +37.2%

Contains less Sodium -30.7%

Contains more Copper +37.5%

Contains more Iron +200%

Contains more Magnesium +70%

Contains more Manganese +46.2%

Contains more Selenium +66.5%

Equal in Phosphorus - 254

Equal in Zinc - 0.51

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

Bass

Contains more Vitamin A +189.4%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +24.3%

Contains more Vitamin B2 +189.2%

Contains more Vitamin B3 +159.8%

Contains more Vitamin B5 +130.1%

Contains more Vitamin B6 +11.6%

Contains more Folate +20%

Equal in Vitamin B12 - 4.41

Trout

Bass

Contains more Vitamin A +189.4%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +24.3%

Contains more Vitamin B2 +189.2%

Contains more Vitamin B3 +159.8%

Contains more Vitamin B5 +130.1%

Contains more Vitamin B6 +11.6%

Contains more Folate +20%

Equal in Vitamin B12 - 4.41

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

Author name: Ani Harutyunyan

Education: General Medicine at YSMU

Last updated: June 18, 2023

Medically reviewed by Elen Khachatrian

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.


Lower in Sodium
Lower in Cholesterol
Rich in vitamins
Lower in Sugar
Lower in Saturated Fat
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
Low Glycemic Index diet	Equal

People also compare

Trout vs Sardine

Trout vs Salmon raw

Trout vs Cod

Bass vs Caviar

Bass vs Smoked salmon

Bass vs Shark raw

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

131%

65%

Minerals Daily Need Coverage Score

40%

52%

Comparison summary

Which food contains less Sodium?

Trout contains less Sodium (difference - 27mg)

Which food is lower in Cholesterol?

Trout is lower in Cholesterol (difference - 33mg)

Which food is richer in vitamins?

Trout is relatively richer in vitamins

Which food is lower in Sugar?

Bass is lower in Sugar (difference - 0g)

Which food is lower in Saturated Fat?

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.