Sea bass vs. Trout — In-Depth Nutrition Comparison

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How are sea bass and trout different?

Sea bass is higher in selenium, vitamin B12, iron, and magnesium; however, trout is richer in vitamin B3, vitamin B5, and vitamin B2.
Daily need coverage for selenium for sea bass is 34% higher.
Sea bass contains 3 times more iron than trout. While sea bass contains 1.08mg of iron, trout contains only 0.36mg.
Trout has less cholesterol.

Fish, bass, striped, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat are the varieties used in this article.

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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.

Sea bass

Trout

Contains more MagnesiumMagnesium	+70%
Contains more IronIron	+200%
Contains more ManganeseManganese	+46.2%
Contains more SeleniumSelenium	+66.5%

Contains more CalciumCalcium	+57.9%
Contains more PotassiumPotassium	+37.2%
Contains more CopperCopper	+37.5%
Contains less SodiumSodium	-30.7%

~equal in Zinc ~0.54mg

~equal in Phosphorus ~270mg

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.

Sea bass

Trout

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+222.6%
Contains more Vitamin B1Vitamin B1	+24.3%
Contains more Vitamin B2Vitamin B2	+189.2%
Contains more Vitamin B3Vitamin B3	+159.8%
Contains more Vitamin B5Vitamin B5	+130.1%
Contains more Vitamin B6Vitamin B6	+11.6%
Contains more FolateFolate	+20%

~equal in Vitamin B12 ~4.11µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*		759 IU	95%
Vitamin D		19µg	95%
Selenium	46.8µg	28.1µg	34%
Vitamin B3	2.558mg	6.646mg	26%
Vitamin B5	0.865mg	1.99mg	23%
Vitamin E		2.79mg	19%
Choline		77.6mg	14%
Vitamin B12	4.41µg	4.11µg	13%
Cholesterol	103mg	70mg	11%
Iron	1.08mg	0.36mg	9%
Vitamin A	31µg	100µg	8%
Fats	2.99g	7.38g	7%
Magnesium	51mg	30mg	5%
Vitamin B2	0.037mg	0.107mg	5%
Saturated fat	0.65g	1.651g	5%
Polyunsaturated fat	1.005g	1.799g	5%
Potassium	328mg	450mg	4%
Monounsaturated fat	0.846g	2.363g	4%
Vitamin C	0mg	2.9mg	3%
Vitamin B6	0.346mg	0.386mg	3%
Calories	124kcal	168kcal	2%
Protein	22.73g	23.8g	2%
Copper	0.04mg	0.055mg	2%
Phosphorus	254mg	270mg	2%
Vitamin B1	0.115mg	0.143mg	2%
Calcium	19mg	30mg	1%
Sodium	88mg	61mg	1%
Folate	10µg	12µg	1%
Protein per 100 calories	18g	14g	N/A
Calories per 10 g protein	55kcal	71kcal	N/A
Weight per 100 calories	81g	60g	N/A
Unsaturated / Saturated Fat ratio	2.8	2.5	N/A
Zinc	0.51mg	0.54mg	0%
Manganese	0.019mg	0.013mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.255mg	0.279mg	0%
Threonine	0.997mg	1.092mg	0%
Isoleucine	1.047mg	1.148mg	0%
Leucine	1.848mg	2.025mg	0%
Lysine	2.088mg	2.287mg	0%
Methionine	0.673mg	0.738mg	0%
Phenylalanine	0.887mg	0.973mg	0%
Valine	1.171mg	1.283mg	0%
Histidine	0.669mg	0.733mg	0%
Omega-3 - EPA	0.217g	0.259g	N/A
Omega-3 - DHA	0.75g	0.616g	N/A
Omega-3 - DPA		0.109g	N/A
Omega-6 - Eicosadienoic acid		0.047g	N/A