Trout vs. Chicken
Nutrition comparison of Cooked Trout and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and chicken:
- Both chicken and trout are high in calories, potassium and protein.
- Chicken has more riboflavin and pantothenic acid, however, trout contains more folate and Vitamin B12.
- Trout has signficantly more Vitamin A than chicken.
- Trout has signficantly more Vitamin D than chicken.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and trout are high in calories. Chicken is very similar to chicken for calories - chicken has 189 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is similar to chicken for protein, carbs and fat. Trout has a macronutrient ratio of 49:0:51 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Chicken | |
|---|---|---|
| Protein | 49% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both trout and chicken are low in carbohydrates - trout has 0.1g of total carbs per 100 grams and chicken does not contain significant amounts.
sugar
Trout and chicken contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and trout are high in protein. Chicken is very similar to chicken for protein - chicken has 23.3g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Chicken and trout contain similar amounts of saturated fat - chicken has 3.1g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Both chicken and trout are low in trans fat - chicken has 0.09g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Trout has 33% less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than chicken - trout has 3.4mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than chicken - trout has 87ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than chicken - trout has 64.6iu of Vitamin D per 100 grams and chicken does not contain significant amounts.
Vitamin E
Trout has 746% more Vitamin E than chicken - chicken has 0.39mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Chicken and trout contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin and pantothenic acid, however, trout contains more folate and Vitamin B12. Both trout and chicken contain significant amounts of thiamin, niacin and Vitamin B6.
| Trout | Chicken | |
|---|---|---|
| Thiamin | 0.14 MG | 0.121 MG |
| Riboflavin | 0.11 MG | 0.302 MG |
| Niacin | 6.811 MG | 7.107 MG |
| Pantothenic acid | ~ | 1.327 MG |
| Vitamin B6 | 0.375 MG | 0.538 MG |
| Folate | 12 UG | 2 UG |
| Vitamin B12 | 4.47 UG | 0.51 UG |
Minerals
calcium
Trout has 288% more calcium than chicken - chicken has 8mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Chicken has 138% more iron than trout - chicken has 0.93mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both chicken and trout are high in potassium. Chicken has 46% more potassium than trout - chicken has 677mg 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 chicken per 100 grams.
| Trout | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.1 G |
| DHA | 0.631 G | 0.031 G |
| EPA | 0.265 G | 0.008 G |
| DPA | 0.111 G | 0.016 G |
| Total | 1.275 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, both trout and chicken contain significant amounts of linoleic acid.
| Trout | Chicken | |
|---|---|---|
| linoleic acid | 1.929 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 1.929 G | 1.838 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 (%) |
Cooked Chicken 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 chicken or trout contain more calories in 100 grams?Both chicken and trout are high in calories. Chicken is quite similar to chicken for calories - chicken has 189 calories in 100g and trout has 205 calories.
Is chicken or trout better for protein?
Both chicken and trout are high in protein. Chicken is very similar to chicken for protein - chicken has 23.3g of protein per 100 grams and trout has 24.4g of protein.
Does chicken or trout contain more potassium?
Both chicken and trout are high in potassium. Chicken has 50% more potassium than trout - chicken has 677mg of potassium in 100 grams and trout has 463mg of potassium.