Beef vs. Trout
Nutrition comparison of Cooked Beef and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and trout:
- Both beef and trout are high in calories, potassium and protein.
- Beef is a great source of iron.
- Trout has more thiamin, however, beef contains more pantothenic acid.
- Trout has signficantly more Vitamin A than beef.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and trout are high in calories. Beef has 35% more calories than trout - beef has 277 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, beef is lighter in protein, heavier in fat and similar to trout for carbs. Beef has a macronutrient ratio of 38:0:62 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Trout | |
|---|---|---|
| Protein | 38% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 62% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both trout and beef are low in carbohydrates - trout has 0.1g of total carbs per 100 grams and beef does not contain significant amounts.
sugar
Trout and beef contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and trout are high in protein. Beef has a little more protein (4%) than trout by weight - beef has 25.4g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and trout has 70% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Trout has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Beef and trout contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than beef - trout has 3.4mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Beef and trout contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 26 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Beef and trout contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more thiamin, however, beef contains more pantothenic acid. Both beef and trout contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.
| Beef | Trout | |
|---|---|---|
| Thiamin | 0.051 MG | 0.14 MG |
| Riboflavin | 0.176 MG | 0.11 MG |
| Niacin | 4.537 MG | 6.811 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.375 MG |
| Folate | 11 UG | 12 UG |
| Vitamin B12 | 2.9 UG | 4.47 UG |
Minerals
calcium
Beef and trout contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Beef is a great source of iron and it has 477% more iron than trout - beef has 2.3mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both beef and trout are high in potassium. Trout has 68% more potassium than beef - beef has 275mg 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 beef per 100 grams.
| Beef | Trout | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.268 G |
| DHA | ~ | 0.631 G |
| EPA | ~ | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.056 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than beef per 100 grams.
| Beef | Trout | |
|---|---|---|
| other omega 6 | 0.047 G | 0.053 G |
| linoleic acid | 0.39 G | 1.929 G |
| Total | 0.437 G | 1.982 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 Beef g
()
|
Daily Values (%) |
Cooked Trout 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 beef or trout contain more calories in 100 grams?Both beef and trout are high in calories. Beef has 40% more calories than trout - beef has 277 calories in 100g and trout has 205 calories.
Is beef or trout better for protein?
Both beef and trout are high in protein. Beef has a little more protein ( 0%) than trout by weight - beef has 25.4g of protein per 100 grams and trout has 24.4g of protein.
Does beef or trout contain more potassium?
Both beef and trout are high in potassium. Trout has 70% more potassium than beef - beef has 275mg of potassium in 100 grams and trout has 463mg of potassium.