Trout vs. Edamame
Nutrition comparison of Cooked Trout and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and edamame:
- Both edamame and trout are high in calories, potassium and protein.
- Edamame has 72% less saturated fat than trout.
- Edamame is a great source of iron.
- Edamame is an excellent source of calcium and dietary fiber.
- For omega-3 fatty acids, trout has more dha, epa and dpa than edamame.
- Trout has 88.1 times less carbohydrates than edamame.
- Trout has more niacin, Vitamin B6 and Vitamin B12, however, edamame contains more pantothenic acid and folate.
- Trout has signficantly more Vitamin A than edamame.
- Trout has signficantly more Vitamin D than edamame.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and trout are high in calories. Trout has 69% more calories than edamame - edamame has 121 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is heavier in protein, much lighter in carbs and heavier in fat compared to edamame per calorie. Trout has a macronutrient ratio of 49:0:51 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Edamame | |
|---|---|---|
| Protein | 49% | 37% |
| Carbohydrates | ~ | 27% |
| Fat | 51% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 88.1 times less carbohydrates than edamame - edamame has 8.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in trout comprise of 100% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than trout - edamame has 5.2g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Edamame and trout contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both edamame and trout are high in protein. Trout has 105% more protein than edamame - edamame has 11.9g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Edamame has 72% less saturated fat than trout - edamame has 0.62g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Both edamame and trout are low in trans fat - edamame has 0.01g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Edamame has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and edamame does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 79% more Vitamin C than trout - edamame has 6.1mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than edamame - edamame has 15ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than edamame - trout has 64.6iu of Vitamin D per 100 grams and edamame does not contain significant amounts.
Vitamin E
Trout has 385% more Vitamin E than edamame - edamame has 0.68mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Edamame has 493% more Vitamin K than trout - edamame has 26.7ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more niacin, Vitamin B6 and Vitamin B12, however, edamame contains more pantothenic acid and folate. Both trout and edamame contain significant amounts of thiamin and riboflavin.
| Trout | Edamame | |
|---|---|---|
| Thiamin | 0.14 MG | 0.2 MG |
| Riboflavin | 0.11 MG | 0.155 MG |
| Niacin | 6.811 MG | 0.915 MG |
| Pantothenic acid | ~ | 0.395 MG |
| Vitamin B6 | 0.375 MG | 0.1 MG |
| Folate | 12 UG | 311 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Edamame is an excellent source of calcium and it has 103% more calcium than trout - edamame has 63mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Edamame is a great source of iron and it has 482% more iron than trout - edamame has 2.3mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both edamame and trout are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg 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 DHA, EPA and DPA than edamame per 100 grams. Both trout and edamame contain significant amounts of alpha linoleic acid (ALA).
| Trout | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.358 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | 0.003 G |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both trout and edamame contain significant amounts of linoleic acid.
| Trout | Edamame | |
|---|---|---|
| linoleic acid | 1.929 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.929 G | 1.794 G |
Customize your serving size
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 Trout or Edamame .
Cooked Trout g
()
|
Daily Values (%) |
Edamame g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
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5% | copper | 5% |
|
MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or trout contain more calories in 100 grams?Both edamame and trout are high in calories. Trout has 70% more calories than edamame - edamame has 121 calories in 100g and trout has 205 calories.
Is edamame or trout better for protein?
Both edamame and trout are high in protein. Trout has 110% more protein than edamame - edamame has 11.9g of protein per 100 grams and trout has 24.4g of protein.
Does edamame or trout contain more calcium?
Edamame is a rich source of calcium and it has 100% more calcium than trout - edamame has 63mg of calcium in 100 grams and trout has 31mg of calcium.
Does edamame or trout contain more potassium?
Both edamame and trout are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg of potassium in 100 grams and trout has 463mg of potassium.