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  6. Trout vs. Swordfish

Trout vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between Trout and Swordfish

  • Trout has more Vitamin B12, Vitamin B5, Vitamin D, and Vitamin A RAE, however, Swordfish is richer in Selenium, Vitamin B6, and Vitamin B3.
  • Trout's daily need coverage for Vitamin B12 is 104% more.
  • Trout contains 5 times more Calcium than Swordfish. Trout contains 30mg of Calcium, while Swordfish contains 6mg.

The food varieties used in the comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Trout vs Swordfish 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
:
6
Swordfish
Swordfish
Contains more Calcium +400%
Contains less Sodium -37.1%
Contains more Copper +19.6%
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Phosphorus +12.6%
Contains more Potassium +10.9%
Contains more Zinc +44.4%
Contains more Selenium +143.8%
Equal in Manganese - 0.013
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +400%
Contains less Sodium -37.1%
Contains more Copper +19.6%
Contains more Iron +25%
Contains more Magnesium +16.7%
Contains more Phosphorus +12.6%
Contains more Potassium +10.9%
Contains more Zinc +44.4%
Contains more Selenium +143.8%
Equal in Manganese - 0.013

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
9
:
2
Swordfish
Swordfish
Contains more Vitamin A +133.3%
Contains more Vitamin E +15.8%
Contains more Vitamin D +14.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B5 +377.2%
Contains more Folate +500%
Contains more Vitamin B12 +153.7%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +59.3%
Equal in Vitamin K - 0.1
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%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +133.3%
Contains more Vitamin E +15.8%
Contains more Vitamin D +14.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +60.7%
Contains more Vitamin B2 +69.8%
Contains more Vitamin B5 +377.2%
Contains more Folate +500%
Contains more Vitamin B12 +153.7%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +59.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
2
:
2
Swordfish
Swordfish
Contains more Other +260%
Equal in Protein - 23.45
Equal in Fats - 7.93
Equal in Water - 68.26
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Other +260%
Equal in Protein - 23.45
Equal in Fats - 7.93
Equal in Water - 68.26

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
:
1
Swordfish
Swordfish
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +31.5%
Contains more Monounsaturated Fat +50%
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +31.5%
Contains more Monounsaturated Fat +50%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trout Swordfish Opinion
Protein 23.8g 23.45g Trout
Fats 7.38g 7.93g Swordfish
Calories 168kcal 172kcal Swordfish
Calcium 30mg 6mg Trout
Iron 0.36mg 0.45mg Swordfish
Magnesium 30mg 35mg Swordfish
Phosphorus 270mg 304mg Swordfish
Potassium 450mg 499mg Swordfish
Sodium 61mg 97mg Trout
Zinc 0.54mg 0.78mg Swordfish
Copper 0.055mg 0.046mg Trout
Manganese 0.013mg 0.013mg
Selenium 28.1µg 68.5µg Swordfish
Vitamin A 301IU 129IU Trout
Vitamin A RAE 100µg 43µg Trout
Vitamin E 2.79mg 2.41mg Trout
Vitamin D 759IU 666IU Trout
Vitamin D 19µg 16.6µg Trout
Vitamin C 2.9mg 0mg Trout
Vitamin B1 0.143mg 0.089mg Trout
Vitamin B2 0.107mg 0.063mg Trout
Vitamin B3 6.646mg 9.254mg Swordfish
Vitamin B5 1.99mg 0.417mg Trout
Vitamin B6 0.386mg 0.615mg Swordfish
Folate 12µg 2µg Trout
Vitamin B12 4.11µg 1.62µg Trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.279mg 0.265mg Trout
Threonine 1.092mg 1.035mg Trout
Isoleucine 1.148mg 1.088mg Trout
Leucine 2.025mg 1.919mg Trout
Lysine 2.287mg 2.168mg Trout
Methionine 0.738mg 0.699mg Trout
Phenylalanine 0.973mg 0.922mg Trout
Valine 1.283mg 1.216mg Trout
Histidine 0.733mg 0.695mg Trout
Cholesterol 70mg 78mg Trout
Trans Fat 0.056g 0.056g
Saturated Fat 1.651g 1.911g Trout
Omega-3 - DHA 0.616g 0.772g Swordfish
Omega-3 - EPA 0.259g 0.127g Trout
Omega-3 - DPA 0.109g 0.168g Swordfish
Monounsaturated Fat 2.363g 3.544g Swordfish
Polyunsaturated fat 1.799g 1.368g Trout
Omega-6 - Eicosadienoic acid 0.047g 0.022g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout Swordfish
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
95%
Swordfish
Minerals Daily Need Coverage Score
40%
Trout
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Trout
Trout is lower in Saturated Fat (difference - 0.26g)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is richer in minerals?
Swordfish
Swordfish is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.