Oats vs. Trout
Nutrition comparison of Oats and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and trout:
- Both oats and trout are high in calories, potassium and protein.
- Oat has more thiamin, pantothenic acid and folate, however, trout contains more niacin, Vitamin B6 and Vitamin B12.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
- Trout has signficantly more Vitamin A than oat.
- Trout has signficantly more Vitamin D than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and trout are high in calories. Oat has 90% more calories than trout - oat has 389 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and much lighter in fat compared to trout per calorie. Oats has a macronutrient ratio of 17:67:16 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Trout | |
|---|---|---|
| Protein | 17% | 49% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and trout has 100% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than trout - oat has 10.6g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout and oats contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and trout are high in protein. Trout has 44% more protein than oat - oat has 16.9g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Oats and trout contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Oat has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than oat - trout has 3.4mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than oat - trout has 87ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than oat - trout has 64.6iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than oat - trout has 3.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Trout and oats contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and folate, however, trout contains more niacin, Vitamin B6 and Vitamin B12. Both oats and trout contain significant amounts of riboflavin.
| Oats | Trout | |
|---|---|---|
| Thiamin | 0.763 MG | 0.14 MG |
| Riboflavin | 0.139 MG | 0.11 MG |
| Niacin | 0.961 MG | 6.811 MG |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | 0.375 MG |
| Folate | 56 UG | 12 UG |
| Vitamin B12 | ~ | 4.47 UG |
Minerals
calcium
Oat is a great source of calcium and it has 74% more calcium than trout - oat has 54mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Oat is an excellent source of iron and it has 11 times more iron than trout - oat has 4.7mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both oats and trout are high in potassium. Oat is very similar to oat for potassium - oat has 429mg 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 oat per 100 grams.
| Oats | Trout | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.268 G |
| DHA | ~ | 0.631 G |
| EPA | ~ | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.111 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, both oats and trout contain significant amounts of linoleic acid.
| Oats | Trout | |
|---|---|---|
| linoleic acid | 2.424 G | 1.929 G |
| other omega 6 | ~ | 0.053 G |
| Total | 2.424 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.
Oats 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 oats or trout contain more calories in 100 grams?Both oats and trout are high in calories. Oat has 90% more calories than trout - oat has 389 calories in 100g and trout has 205 calories.
Is oats or trout better for protein?
Both oats and trout are high in protein. Trout has 40% more protein than oat - oat has 16.9g of protein per 100 grams and trout has 24.4g of protein.
Does oats or trout have more carbohydrates?
By weight, oat is high in carbohydrates and trout has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and trout has 0.1g of carbohydrates.
Does oats or trout contain more iron?
Oat is an abundant source of iron and it has 11 times more iron than trout - oat has 4.7mg of iron in 100 grams and trout has 0.39mg of iron.
Does oats or trout contain more potassium?
Both oats and trout are high in potassium. Oat is very similar to oat for potassium - oat has 429mg of potassium in 100 grams and trout has 463mg of potassium.