Lobster vs. Trout
Nutrition comparison of Cooked Lobster and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lobster
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lobster and trout:
- Both lobster and trout are high in calories, potassium and protein.
- Lobster has 6.2 times less saturated fat than trout.
- Lobster is an excellent source of calcium.
- Trout has more thiamin, Vitamin B6 and folate, however, lobster contains more pantothenic acid.
- Trout has signficantly more Vitamin A than lobster.
- Trout has signficantly more Vitamin D than lobster.
USDA sources for nutritional information: Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lobster and trout are high in calories. Trout has 43% more calories than lobster - lobster has 143 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, lobster is much heavier in protein, heavier in carbs and much lighter in fat compared to trout per calorie. Lobster has a macronutrient ratio of 78:9:13 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lobster | Trout | |
|---|---|---|
| Protein | 78% | 49% |
| Carbohydrates | 9% | ~ |
| Fat | 13% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both lobster and trout are low in carbohydrates - lobster has 3.1g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Trout and lobster contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and lobster does not contain significant amounts.
Protein
protein
Both lobster and trout are high in protein. Lobster has a little more protein (8%) than trout by weight - lobster has 26.4g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Lobster has 6.2 times less saturated fat than trout - lobster has 0.3g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Lobster and trout contain similar amounts of cholesterol - lobster has 90mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Lobster and trout contain similar amounts of Vitamin C - lobster has 2.1mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than lobster - lobster has 6ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than lobster - trout has 64.6iu of Vitamin D per 100 grams and lobster does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than lobster - trout has 3.3mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
Vitamin K
Trout and lobster contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Trout has more thiamin, Vitamin B6 and folate, however, lobster contains more pantothenic acid. Both lobster and trout contain significant amounts of riboflavin, niacin and Vitamin B12.
| Lobster | Trout | |
|---|---|---|
| Thiamin | 0.009 MG | 0.14 MG |
| Riboflavin | 0.056 MG | 0.11 MG |
| Niacin | 4.898 MG | 6.811 MG |
| Pantothenic acid | 0.404 MG | ~ |
| Vitamin B6 | 0.173 MG | 0.375 MG |
| Folate | 1 UG | 12 UG |
| Vitamin B12 | 4.04 UG | 4.47 UG |
Minerals
calcium
Lobster is an excellent source of calcium and it has 103% more calcium than trout - lobster has 63mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Lobster has 262% more iron than trout - lobster has 1.4mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both lobster and trout are high in potassium. Trout has 123% more potassium than lobster - lobster has 208mg 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 and DPA than lobster per 100 grams. Both lobster and trout contain significant amounts of EPA.
| Lobster | Trout | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.268 G |
| DHA | 0.139 G | 0.631 G |
| EPA | 0.341 G | 0.265 G |
| DPA | 0.044 G | 0.111 G |
| Total | 0.534 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than lobster per 100 grams.
| Lobster | Trout | |
|---|---|---|
| linoleic acid | 0.017 G | 1.929 G |
| other omega 6 | 0.198 G | 0.053 G |
| Total | 0.215 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.
Cooked Lobster 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 lobster or trout contain more calories in 100 grams?Both lobster and trout are high in calories. Trout has 40% more calories than lobster - lobster has 143 calories in 100g and trout has 205 calories.
Is lobster or trout better for protein?
Both lobster and trout are high in protein. Lobster has a little more protein ( 10%) than trout by weight - lobster has 26.4g of protein per 100 grams and trout has 24.4g of protein.
Does lobster or trout contain more calcium?
Lobster is a rich source of calcium and it has 100% more calcium than trout - lobster has 63mg of calcium in 100 grams and trout has 31mg of calcium.
Does lobster or trout contain more potassium?
Both lobster and trout are high in potassium. Trout has 120% more potassium than lobster - lobster has 208mg of potassium in 100 grams and trout has 463mg of potassium.