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. 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 | ~ | ~ |
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.
Trout and beef contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and beef does not contain significant amounts.
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.
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.
Trout has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and trout does not contain significant amounts.
Beef and trout contain similar amounts of cholesterol - beef has 88mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Trout has more Vitamin C than beef - trout has 3.4mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Trout has signficantly more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
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.
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.
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.
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 |
Beef and trout contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and trout has 31mg of calcium.
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.
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.
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beef or Trout .
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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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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 | |||