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  6. Trout vs. Sunfish

Trout vs. Sunfish — In-Depth Nutrition Comparison

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How are Trout and Sunfish different?

  • Trout is higher in Vitamin B12, Vitamin B3, Vitamin B5, Selenium, Vitamin B6, and Vitamin A RAE, however, Sunfish is richer in Manganese, Copper, Iron, and Zinc.
  • Daily need coverage for Vitamin B12 from Trout is 75% higher.
  • Trout contains 6 times more Vitamin A RAE than Sunfish. While Trout contains 100µg of Vitamin A RAE, Sunfish contains only 17µg.

Fish, trout, rainbow, farmed, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat are the varieties used in this article.

Infographic

Trout vs Sunfish 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.
Trout
Trout
4
:
6
Sunfish
Sunfish
Contains more Phosphorus +16.9%
Contains less Sodium -40.8%
Contains more Selenium +73.5%
Contains more Calcium +243.3%
Contains more Iron +327.8%
Contains more Magnesium +26.7%
Contains more Zinc +268.5%
Contains more Copper +600%
Contains more Manganese +6800%
Equal in Potassium - 449
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Phosphorus +16.9%
Contains less Sodium -40.8%
Contains more Selenium +73.5%
Contains more Calcium +243.3%
Contains more Iron +327.8%
Contains more Magnesium +26.7%
Contains more Zinc +268.5%
Contains more Copper +600%
Contains more Manganese +6800%
Equal in Potassium - 449

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
11
:
1
Sunfish
Sunfish
Contains more Vitamin A +419%
Contains more Vitamin C +190%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +354.6%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +179.7%
Contains more Vitamin B12 +77.9%
Contains more Folate +41.7%
Trout
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%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin A +419%
Contains more Vitamin C +190%
Contains more Vitamin B1 +55.4%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +354.6%
Contains more Vitamin B5 +130.1%
Contains more Vitamin B6 +179.7%
Contains more Vitamin B12 +77.9%
Contains more Folate +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
1
:
3
Sunfish
Sunfish
Contains more Fats +720%
Contains more Other +410%
Equal in Protein - 24.87
Equal in Water - 73.72
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +720%
Contains more Other +410%
Equal in Protein - 24.87
Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +1475.3%
Contains more Polyunsaturated fat +471.1%
Contains less Saturated Fat -89.2%
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +1475.3%
Contains more Polyunsaturated fat +471.1%
Contains less Saturated Fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trout Sunfish Opinion
Protein 23.8g 24.87g Sunfish
Fats 7.38g 0.9g Trout
Calories 168kcal 114kcal Trout
Calcium 30mg 103mg Sunfish
Iron 0.36mg 1.54mg Sunfish
Magnesium 30mg 38mg Sunfish
Phosphorus 270mg 231mg Trout
Potassium 450mg 449mg Trout
Sodium 61mg 103mg Trout
Zinc 0.54mg 1.99mg Sunfish
Copper 0.055mg 0.385mg Sunfish
Manganese 0.013mg 0.897mg Sunfish
Selenium 28.1µg 16.2µg Trout
Vitamin A 301IU 58IU Trout
Vitamin A RAE 100µg 17µg Trout
Vitamin E 2.79mg Trout
Vitamin D 759IU Trout
Vitamin D 19µg Trout
Vitamin C 2.9mg 1mg Trout
Vitamin B1 0.143mg 0.092mg Trout
Vitamin B2 0.107mg 0.085mg Trout
Vitamin B3 6.646mg 1.462mg Trout
Vitamin B5 1.99mg 0.865mg Trout
Vitamin B6 0.386mg 0.138mg Trout
Folate 12µg 17µg Sunfish
Vitamin B12 4.11µg 2.31µg Trout
Vitamin K 0.1µg Trout
Tryptophan 0.279mg 0.279mg
Threonine 1.092mg 1.09mg Trout
Isoleucine 1.148mg 1.146mg Trout
Leucine 2.025mg 2.022mg Trout
Lysine 2.287mg 2.284mg Trout
Methionine 0.738mg 0.736mg Trout
Phenylalanine 0.973mg 0.971mg Trout
Valine 1.283mg 1.281mg Trout
Histidine 0.733mg 0.732mg Trout
Cholesterol 70mg 86mg Trout
Trans Fat 0.056g Sunfish
Saturated Fat 1.651g 0.178g Sunfish
Omega-3 - DHA 0.616g 0.092g Trout
Omega-3 - EPA 0.259g 0.047g Trout
Omega-3 - DPA 0.109g 0.042g Trout
Monounsaturated Fat 2.363g 0.15g Trout
Polyunsaturated fat 1.799g 0.315g 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 Sunfish
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
131%
Trout
39%
Sunfish
Minerals Daily Need Coverage Score
40%
Trout
66%
Sunfish

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 16mg)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 1.473g)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/nutrients
  2. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.