Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and chicken leg:
Both chicken leg and trout are high in calories. Chicken leg has a little more calories (4%) than trout by weight - chicken leg has 214 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is heavier in protein, lighter in fat and similar to chicken leg for carbs. Trout has a macronutrient ratio of 49:0:51 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Chicken Leg | |
|---|---|---|
| Protein | 49% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and trout are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
Trout and chicken leg contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and chicken leg does not contain significant amounts.
Both chicken leg and trout are high in protein. Trout has 49% more protein than chicken leg - chicken leg has 16.4g of protein per 100 grams and trout has 24.4g of protein.
Trout has 50% less saturated fat than chicken leg - chicken leg has 4.4g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
Both chicken leg and trout are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and trout does not contain significant amounts.
Chicken leg and trout contain similar amounts of cholesterol - chicken leg has 93mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Trout has 16 times more Vitamin C than chicken leg - chicken leg has 0.2mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Trout has 211% more Vitamin A than chicken leg - chicken leg has 28ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Chicken leg and trout contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Trout has 14 times more Vitamin E than chicken leg - chicken leg has 0.22mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Chicken leg and trout contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
Chicken leg has more pantothenic acid, however, trout contains more folate and Vitamin B12. Both trout and chicken leg contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Trout | Chicken Leg | |
|---|---|---|
| Thiamin | 0.14 MG | 0.073 MG |
| Riboflavin | 0.11 MG | 0.141 MG |
| Niacin | 6.811 MG | 4.733 MG |
| Pantothenic acid | ~ | 0.994 MG |
| Vitamin B6 | 0.375 MG | 0.318 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 4.47 UG | 0.56 UG |
Trout has 244% more calcium than chicken leg - chicken leg has 9mg of calcium per 100 grams and trout has 31mg of calcium.
Chicken leg and trout contain similar amounts of iron - chicken leg has 0.69mg of iron per 100 grams and trout has 0.39mg of iron.
Both chicken leg and trout are high in potassium. Trout has 128% more potassium than chicken leg - chicken leg has 203mg of potassium per 100 grams and trout has 463mg of potassium.
For omega-3 fatty acids, trout has more DHA, EPA and DPA than chicken leg per 100 grams. Both trout and chicken leg contain significant amounts of alpha linoleic acid (ALA).
| Trout | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.155 G |
| DHA | 0.631 G | 0.01 G |
| EPA | 0.265 G | 0.004 G |
| DPA | 0.111 G | 0.012 G |
| Total | 1.275 G | 0.181 G |
Comparing omega-6 fatty acids, both trout and chicken leg contain significant amounts of linoleic acid.
| Trout | Chicken Leg | |
|---|---|---|
| linoleic acid | 1.929 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 1.929 G | 3.003 G |
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: Trout (Trout, cooked, NS as to cooking method) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Cooked Trout g
()
|
Daily Values (%) |
Chicken Leg 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 | |||