Trout vs. Almonds
Nutrition comparison of Cooked Trout and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and almonds:
- Both almonds and trout are high in calories, potassium and protein.
- Almond has more riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Trout has 107.7 times less sugar than almond.
- Trout has signficantly less carbohydrates than almond.
- Trout has signficantly more Vitamin A than almond.
- Trout has signficantly more Vitamin D than almond.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and trout are high in calories. Almond has 182% more calories than trout - almond has 579 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, lighter in carbs and much lighter in fat compared to almonds per calorie. Trout has a macronutrient ratio of 49:0:51 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Almonds | |
|---|---|---|
| Protein | 49% | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 51% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than trout - almond has 12.5g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout has 107.7 times less sugar than almond - almond has 4.4g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both almonds and trout are high in protein. Trout has 15% more protein than almond - almond has 21.2g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Trout has 42% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Both almonds and trout are low in trans fat - almond has 0.02g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Almond has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and almond does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than almond - trout has 3.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than almond - trout has 87ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than almond - trout has 64.6iu of Vitamin D per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 677% more Vitamin E than trout - almond has 25.6mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Trout and almonds contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12. Both trout and almonds contain significant amounts of thiamin and niacin.
| Trout | Almonds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.205 MG |
| Riboflavin | 0.11 MG | 1.138 MG |
| Niacin | 6.811 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | 0.375 MG | 0.137 MG |
| Folate | 12 UG | 44 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Almond is an excellent source of calcium and it has 768% more calcium than trout - almond has 269mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Almond is an excellent source of iron and it has 851% more iron than trout - almond has 3.7mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both almonds and trout are high in potassium. Almond has 58% more potassium than trout - almond has 733mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, trout has more alpha linoleic acid (ALA), DHA, EPA and DPA than almond per 100 grams.
| Trout | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.003 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than trout per 100 grams.
| Trout | Almonds | |
|---|---|---|
| linoleic acid | 1.929 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.929 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Trout g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or trout contain more calories in 100 grams?Both almonds and trout are high in calories. Almond has 180% more calories than trout - almond has 579 calories in 100g and trout has 205 calories.
Is almonds or trout better for protein?
Both almonds and trout are high in protein. Trout has 20% more protein than almond - almond has 21.2g of protein per 100 grams and trout has 24.4g of protein.
Does almonds or trout contain more calcium?
Almond is a rich source of calcium and it has 770% more calcium than trout - almond has 269mg of calcium in 100 grams and trout has 31mg of calcium.
Does almonds or trout contain more iron?
Almond is an abundant source of iron and it has 850% more iron than trout - almond has 3.7mg of iron in 100 grams and trout has 0.39mg of iron.
Does almonds or trout contain more potassium?
Both almonds and trout are high in potassium. Almond has 60% more potassium than trout - almond has 733mg of potassium in 100 grams and trout has 463mg of potassium.