Swordfish vs. Seatrout — In-Depth Nutrition Comparison

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A recap on the differences between swordfish and seatrout

Swordfish has more vitamin B3, selenium, vitamin B6, and fats; however, seatrout is higher in vitamin B12, vitamin B2, and vitamin B5.
Seatrout covers your daily vitamin B12 needs 77% more than swordfish.
Seatrout contains 3 times less vitamin B3 than swordfish. Swordfish contains 9.254mg of vitamin B3, while seatrout contains 2.923mg.
Swordfish has less cholesterol.

Food varieties used in this article are Fish, swordfish, cooked, dry heat and Fish, seatrout, mixed species, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Swordfish

Seatrout

Contains more PotassiumPotassium	+14.2%
Contains more IronIron	+28.6%
Contains more CopperCopper	+21.1%
Contains more ZincZinc	+34.5%
Contains more SeleniumSelenium	+46.4%

Contains more MagnesiumMagnesium	+14.3%
Contains more CalciumCalcium	+266.7%
Contains less SodiumSodium	-23.7%
Contains more ManganeseManganese	+46.2%

~equal in Phosphorus ~321mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Swordfish

Seatrout

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+22.9%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+29%
Contains more Vitamin B3Vitamin B3	+216.6%
Contains more Vitamin B6Vitamin B6	+33.1%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B2Vitamin B2	+228.6%
Contains more Vitamin B5Vitamin B5	+107.4%
Contains more Vitamin B12Vitamin B12	+113.6%
Contains more FolateFolate	+200%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin D*	666 IU		83%
Vitamin D	16.6µg		83%
Vitamin B12	1.62µg	3.46µg	77%
Vitamin B3	9.254mg	2.923mg	40%
Selenium	68.5µg	46.8µg	39%
Vitamin E	2.41mg		16%
Choline	77.5mg		14%
Vitamin B6	0.615mg	0.462mg	12%
Vitamin B2	0.063mg	0.207mg	11%
Cholesterol	78mg	106mg	9%
Vitamin B5	0.417mg	0.865mg	9%
Monounsaturated fat	3.544g	1.133g	6%
Fats	7.93g	4.63g	5%
Protein	23.45g	21.46g	4%
Saturated fat	1.911g	1.293g	3%
Polyunsaturated fat	1.368g	0.929g	3%
Calories	172kcal	133kcal	2%
Calcium	6mg	22mg	2%
Potassium	499mg	437mg	2%
Zinc	0.78mg	0.58mg	2%
Phosphorus	304mg	321mg	2%
Vitamin B1	0.089mg	0.069mg	2%
Magnesium	35mg	40mg	1%
Iron	0.45mg	0.35mg	1%
Copper	0.046mg	0.038mg	1%
Sodium	97mg	74mg	1%
Vitamin A	43µg	35µg	1%
Folate	2µg	6µg	1%
Protein per 100 calories	14g	16g	N/A
Calories per 10 g protein	73kcal	62kcal	N/A
Weight per 100 calories	58g	75g	N/A
Unsaturated / Saturated Fat ratio	2.6	1.6	N/A
Manganese	0.013mg	0.019mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.056g		N/A
Tryptophan	0.265mg	0.24mg	0%
Threonine	1.035mg	0.941mg	0%
Isoleucine	1.088mg	0.989mg	0%
Leucine	1.919mg	1.744mg	0%
Lysine	2.168mg	1.971mg	0%
Methionine	0.699mg	0.635mg	0%
Phenylalanine	0.922mg	0.838mg	0%
Valine	1.216mg	1.106mg	0%
Histidine	0.695mg	0.632mg	0%
Omega-3 (EPA)	0.127g	0.211g	N/A
Omega-3 (DHA)	0.772g	0.265g	N/A
Omega-3 (DPA)	0.168g	0.097g	N/A
Omega-6 (Eicosadienoic acid)	0.022g		N/A