Egg vs. Trout
Nutrition comparison of 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
egg
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and trout:
- Both egg and trout are high in calories and protein.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A.
- Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, egg contains more riboflavin, pantothenic acid and folate.
- Trout is an excellent source of potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and trout are high in calories. Trout has 43% more calories than egg - egg has 143 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, egg is lighter in protein, heavier in fat and similar to trout for carbs. Egg has a macronutrient ratio of 36:2:62 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Trout | |
|---|---|---|
| Protein | 36% | 49% |
| Carbohydrates | 2% | ~ |
| Fat | 62% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg and trout are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
The carbs in egg and trout are both made of 100% sugar.
sugar
Egg and trout contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both egg and trout are high in protein. Trout has 94% more protein than egg - egg has 12.6g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Egg and trout contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Both egg and trout are low in trans fat - egg has 0.04g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Egg is high in cholesterol and trout has 81% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than egg - trout has 3.4mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 84% more Vitamin A than trout - egg has 160ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than trout - egg has 82iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 214% more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Egg and trout contain similar amounts of Vitamin K - 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, egg contains more riboflavin, pantothenic acid and folate.
| Egg | Trout | |
|---|---|---|
| Thiamin | 0.04 MG | 0.14 MG |
| Riboflavin | 0.457 MG | 0.11 MG |
| Niacin | 0.075 MG | 6.811 MG |
| Pantothenic acid | 1.533 MG | ~ |
| Vitamin B6 | 0.17 MG | 0.375 MG |
| Folate | 47 UG | 12 UG |
| Vitamin B12 | 0.89 UG | 4.47 UG |
Minerals
calcium
Egg is a great source of calcium and it has 81% more calcium than trout - egg has 56mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Egg has 349% more iron than trout - egg has 1.8mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 236% more potassium than egg - egg has 138mg 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, DPA and EPA than egg per 100 grams.
| Egg | Trout | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.268 G |
| DHA | 0.058 G | 0.631 G |
| DPA | 0.007 G | 0.111 G |
| EPA | ~ | 0.265 G |
| Total | 0.113 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, both egg and trout contain significant amounts of linoleic acid.
| Egg | Trout | |
|---|---|---|
| other omega 6 | 0.188 G | 0.053 G |
| linoleic acid | 1.555 G | 1.929 G |
| Total | 1.743 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.
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 % |
|
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 egg or trout contain more calories in 100 grams?Both egg and trout are high in calories. Trout has 40% more calories than egg - egg has 143 calories in 100g and trout has 205 calories.
Is egg or trout better for protein?
Both egg and trout are high in protein. Trout has 90% more protein than egg - egg has 12.6g of protein per 100 grams and trout has 24.4g of protein.
Does egg or trout contain more potassium?
Trout is a rich source of potassium and it has 240% more potassium than egg - egg has 138mg of potassium in 100 grams and trout has 463mg of potassium.