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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, and vitamin D; however, swordfish is richer in selenium, vitamin B6, vitamin B3, and monounsaturated fat.
  • 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
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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +400%
Contains more CopperCopper +19.6%
Contains less SodiumSodium -37.1%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +10.9%
Contains more IronIron +25%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +12.6%
Contains more SeleniumSelenium +143.8%
~equal in Manganese ~0.013mg

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
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 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9%
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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +132.6%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin DVitamin D +14.5%
Contains more Vitamin B1Vitamin B1 +60.7%
Contains more Vitamin B2Vitamin B2 +69.8%
Contains more Vitamin B5Vitamin B5 +377.2%
Contains more Vitamin B12Vitamin B12 +153.7%
Contains more FolateFolate +500%
Contains more Vitamin B3Vitamin B3 +39.2%
Contains more Vitamin B6Vitamin B6 +59.3%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Trout Swordfish DV% diff.
Vitamin B12 4.11µg 1.62µg 104%
Selenium 28.1µg 68.5µg 73%
Vitamin B5 1.99mg 0.417mg 31%
Vitamin B6 0.386mg 0.615mg 18%
Vitamin B3 6.646mg 9.254mg 16%
Vitamin D 759 IU 666 IU 12%
Vitamin D 19µg 16.6µg 12%
Vitamin A 100µg 43µg 6%
Phosphorus 270mg 304mg 5%
Vitamin B1 0.143mg 0.089mg 5%
Vitamin C 2.9mg 0mg 3%
Cholesterol 70mg 78mg 3%
Vitamin E 2.79mg 2.41mg 3%
Vitamin B2 0.107mg 0.063mg 3%
Folate 12µg 2µg 3%
Monounsaturated fat 2.363g 3.544g 3%
Polyunsaturated fat 1.799g 1.368g 3%
Calcium 30mg 6mg 2%
Zinc 0.54mg 0.78mg 2%
Sodium 61mg 97mg 2%
Protein 23.8g 23.45g 1%
Fats 7.38g 7.93g 1%
Magnesium 30mg 35mg 1%
Potassium 450mg 499mg 1%
Iron 0.36mg 0.45mg 1%
Copper 0.055mg 0.046mg 1%
Saturated fat 1.651g 1.911g 1%
Calories 168kcal 172kcal 0%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g 0.056g N/A
Choline 77.6mg 77.5mg 0%
Tryptophan 0.279mg 0.265mg 0%
Threonine 1.092mg 1.035mg 0%
Isoleucine 1.148mg 1.088mg 0%
Leucine 2.025mg 1.919mg 0%
Lysine 2.287mg 2.168mg 0%
Methionine 0.738mg 0.699mg 0%
Phenylalanine 0.973mg 0.922mg 0%
Valine 1.283mg 1.216mg 0%
Histidine 0.733mg 0.695mg 0%
Omega-3 - EPA 0.259g 0.127g N/A
Omega-3 - DHA 0.616g 0.772g N/A
Omega-3 - DPA 0.109g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.047g 0.022g N/A

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more OtherOther +260%
~equal in Protein ~23.45g
~equal in Fats ~7.93g
~equal in Carbs ~0g
~equal in Water ~68.26g

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% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -13.6%
Contains more Poly. FatPolyunsaturated fat +31.5%
Contains more Mono. FatMonounsaturated fat +50%

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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. 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.