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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, and vitamin B6; however, sunfish is richer in manganese, copper, iron, and zinc.
  • Daily need coverage for vitamin B12 for trout is 75% higher.
  • Trout contains 9 times more saturated fat than sunfish. While trout contains 1.651g of saturated fat, sunfish contains only 0.178g.

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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -40.8%
Contains more SeleniumSelenium +73.5%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +243.3%
Contains more IronIron +327.8%
Contains more CopperCopper +600%
Contains more ZincZinc +268.5%
Contains more ManganeseManganese +6800%
~equal in Potassium ~449mg

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% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +190%
Contains more Vitamin AVitamin A +488.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +55.4%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more Vitamin B3Vitamin B3 +354.6%
Contains more Vitamin B5Vitamin B5 +130.1%
Contains more Vitamin B6Vitamin B6 +179.7%
Contains more Vitamin B12Vitamin B12 +77.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +41.7%

All nutrients comparison - raw data values

Nutrient Trout Sunfish DV% diff.
Vitamin D 19µg 95%
Vitamin D 759IU 95%
Vitamin B12 4.11µg 2.31µg 75%
Manganese 0.013mg 0.897mg 38%
Copper 0.055mg 0.385mg 37%
Vitamin B3 6.646mg 1.462mg 32%
Vitamin B5 1.99mg 0.865mg 23%
Selenium 28.1µg 16.2µg 22%
Vitamin E 2.79mg 19%
Vitamin B6 0.386mg 0.138mg 19%
Iron 0.36mg 1.54mg 15%
Choline 77.6mg 14%
Zinc 0.54mg 1.99mg 13%
Polyunsaturated fat 1.799g 0.315g 10%
Fats 7.38g 0.9g 10%
Vitamin A 100µg 17µg 9%
Calcium 30mg 103mg 7%
Saturated fat 1.651g 0.178g 7%
Monounsaturated fat 2.363g 0.15g 6%
Phosphorus 270mg 231mg 6%
Cholesterol 70mg 86mg 5%
Vitamin B1 0.143mg 0.092mg 4%
Calories 168kcal 114kcal 3%
Protein 23.8g 24.87g 2%
Vitamin B2 0.107mg 0.085mg 2%
Sodium 61mg 103mg 2%
Magnesium 30mg 38mg 2%
Vitamin C 2.9mg 1mg 2%
Folate 12µg 17µg 1%
Potassium 450mg 449mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.279mg 0%
Threonine 1.092mg 1.09mg 0%
Isoleucine 1.148mg 1.146mg 0%
Leucine 2.025mg 2.022mg 0%
Lysine 2.287mg 2.284mg 0%
Methionine 0.738mg 0.736mg 0%
Phenylalanine 0.973mg 0.971mg 0%
Valine 1.283mg 1.281mg 0%
Histidine 0.733mg 0.732mg 0%
Omega-3 - EPA 0.259g 0.047g N/A
Omega-3 - DHA 0.616g 0.092g N/A
Omega-3 - DPA 0.109g 0.042g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Macronutrient Comparison

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

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +1475.3%
Contains more Poly. FatPolyunsaturated fat +471.1%
Contains less Sat. FatSaturated fat -89.2%

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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.