Trout vs. Cashews
Nutrition comparison of Cooked Trout and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and cashews:
- Both cashews and trout are high in calories, potassium and protein.
- Cashew has more thiamin and pantothenic acid, however, trout contains more niacin and Vitamin B12.
- Cashew is an excellent source of dietary fiber and iron.
- Trout has 146.7 times less sugar than cashew.
- Trout has signficantly more Vitamin A than cashew.
- Trout has signficantly more Vitamin D than cashew.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and trout are high in calories. Cashew has 170% more calories than trout - cashew has 553 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, much lighter in carbs and lighter in fat compared to cashews per calorie. Trout has a macronutrient ratio of 49:0:51 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Cashews | |
|---|---|---|
| Protein | 49% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 51% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and trout has 100% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than trout - cashew has 3.3g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout has 146.7 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both cashews and trout are high in protein. Trout has 34% more protein than cashew - cashew has 18.2g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Cashew is high in saturated fat and trout has 72% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Cashew has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Trout has 580% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than cashew - trout has 87ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than cashew - trout has 64.6iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Trout has 267% more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Cashew has 658% more Vitamin K than trout - cashew has 34.1ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and pantothenic acid, however, trout contains more niacin and Vitamin B12. Both trout and cashews contain significant amounts of riboflavin, Vitamin B6 and folate.
| Trout | Cashews | |
|---|---|---|
| Thiamin | 0.14 MG | 0.423 MG |
| Riboflavin | 0.11 MG | 0.058 MG |
| Niacin | 6.811 MG | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | 0.375 MG | 0.417 MG |
| Folate | 12 UG | 25 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Cashews and trout contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Cashew is an excellent source of iron and it has 16 times more iron than trout - cashew has 6.7mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both cashews and trout are high in potassium. Cashew has 43% more potassium than trout - cashew has 660mg 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 cashew per 100 grams.
| Trout | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.062 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than trout per 100 grams.
| Trout | Cashews | |
|---|---|---|
| linoleic acid | 1.929 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 1.929 G | 8.048 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 (%) |
Cashews 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 cashews or trout contain more calories in 100 grams?Both cashews and trout are high in calories. Cashew has 170% more calories than trout - cashew has 553 calories in 100g and trout has 205 calories.
Is cashews or trout better for protein?
Both cashews and trout are high in protein. Trout has 30% more protein than cashew - cashew has 18.2g of protein per 100 grams and trout has 24.4g of protein.
Does cashews or trout contain more iron?
Cashew is an abundant source of iron and it has 16 times more iron than trout - cashew has 6.7mg of iron in 100 grams and trout has 0.39mg of iron.
Does cashews or trout contain more potassium?
Both cashews and trout are high in potassium. Cashew has 40% more potassium than trout - cashew has 660mg of potassium in 100 grams and trout has 463mg of potassium.