Boiled Egg vs. Trout
Nutrition comparison of Cooked Boiled Egg 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
boiled egg
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and trout:
- Both boiled egg and trout are high in calories and protein.
- Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
- Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, boiled egg contains more riboflavin, pantothenic acid and folate.
- Trout is an excellent source of potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both boiled egg and trout are high in calories. Trout has 32% more calories than boiled egg - boiled egg has 155 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, boiled egg is lighter in protein, heavier in fat and similar to trout for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Trout | |
|---|---|---|
| Protein | 34% | 49% |
| Carbohydrates | 3% | ~ |
| Fat | 64% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both boiled egg and trout are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
The carbs in boiled egg and trout are both made of 100% sugar.
sugar
Boiled egg and trout contain similar amounts of sugar - boiled egg has 1.1g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both boiled egg and trout are high in protein. Trout has 94% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Trout has 33% less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and trout has 81% less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than boiled egg - trout has 3.4mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 71% more Vitamin A than trout - boiled egg has 149ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than trout - boiled egg has 87iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 220% more Vitamin E than boiled egg - boiled egg has 1mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Boiled egg and trout contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, boiled egg contains more riboflavin, pantothenic acid and folate.
| Boiled Egg | Trout | |
|---|---|---|
| Thiamin | 0.066 MG | 0.14 MG |
| Riboflavin | 0.513 MG | 0.11 MG |
| Niacin | 0.064 MG | 6.811 MG |
| Pantothenic acid | 1.398 MG | ~ |
| Vitamin B6 | 0.121 MG | 0.375 MG |
| Folate | 44 UG | 12 UG |
| Vitamin B12 | 1.11 UG | 4.47 UG |
Minerals
calcium
Boiled egg is a great source of calcium and it has 61% more calcium than trout - boiled egg has 50mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Boiled egg has 205% more iron than trout - boiled egg has 1.2mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 267% more potassium than boiled egg - boiled egg has 126mg 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 boiled egg per 100 grams.
| Boiled Egg | Trout | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.268 G |
| DHA | 0.038 G | 0.631 G |
| EPA | 0.005 G | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.078 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and trout contain significant amounts of linoleic acid.
| Boiled Egg | Trout | |
|---|---|---|
| linoleic acid | 1.188 G | 1.929 G |
| other omega 6 | 0.149 G | 0.053 G |
| Total | 1.337 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.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Trout (Trout, cooked, NS as to cooking method) .
Cooked Boiled Egg 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 % |
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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 boiled egg or trout contain more calories in 100 grams?Both boiled egg and trout are high in calories. Trout has 30% more calories than boiled egg - boiled egg has 155 calories in 100g and trout has 205 calories.
Is boiled egg or trout better for protein?
Both boiled egg and trout are high in protein. Trout has 90% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and trout has 24.4g of protein.
Does boiled egg or trout contain more potassium?
Trout is a rich source of potassium and it has 270% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and trout has 463mg of potassium.