Pasta vs. Trout
Nutrition comparison of Pasta and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and trout:
- Both pasta and trout are high in calories, potassium and protein.
- Pasta has 6.9 times less saturated fat than trout.
- Pasta has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12.
- Pasta is an excellent source of dietary fiber and iron.
- Trout has signficantly more Vitamin A than pasta.
- Trout has signficantly more Vitamin D than pasta.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and trout are high in calories. Pasta has 81% more calories than trout - pasta has 371 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and much lighter in fat compared to trout per calorie. Pasta has a macronutrient ratio of 14:82:4 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Trout | |
|---|---|---|
| Protein | 14% | 49% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and trout has 100% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has more dietary fiber than trout - pasta has 3.2g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Pasta and trout contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both pasta and trout are high in protein. Trout has 87% more protein than pasta - pasta has 13g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Pasta has 6.9 times less saturated fat than trout - pasta has 0.28g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Pasta has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than pasta - trout has 3.4mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than pasta - trout has 87ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than pasta - trout has 64.6iu of Vitamin D per 100 grams and pasta does not contain significant amounts.
Vitamin E
Trout has 29 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Pasta and trout contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12. Both pasta and trout contain significant amounts of niacin.
| Pasta | Trout | |
|---|---|---|
| Thiamin | 0.891 MG | 0.14 MG |
| Riboflavin | 0.4 MG | 0.11 MG |
| Niacin | 7.177 MG | 6.811 MG |
| Pantothenic acid | 0.431 MG | ~ |
| Vitamin B6 | 0.142 MG | 0.375 MG |
| Folate | 237 UG | 12 UG |
| Vitamin B12 | ~ | 4.47 UG |
Minerals
calcium
Trout has 48% more calcium than pasta - pasta has 21mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Pasta is an excellent source of iron and it has 746% more iron than trout - pasta has 3.3mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both pasta and trout are high in potassium. Trout has 108% more potassium than pasta - pasta has 223mg 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 pasta per 100 grams.
| Pasta | Trout | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.268 G |
| DHA | ~ | 0.631 G |
| EPA | ~ | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.024 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than pasta per 100 grams.
| Pasta | Trout | |
|---|---|---|
| linoleic acid | 0.54 G | 1.929 G |
| other omega 6 | ~ | 0.053 G |
| Total | 0.54 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.
Pasta 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 pasta or trout contain more calories in 100 grams?Both pasta and trout are high in calories. Pasta has 80% more calories than trout - pasta has 371 calories in 100g and trout has 205 calories.
Is pasta or trout better for protein?
Both pasta and trout are high in protein. Trout has 90% more protein than pasta - pasta has 13g of protein per 100 grams and trout has 24.4g of protein.
Does pasta or trout have more carbohydrates?
By weight, pasta is high in carbohydrates and trout has 100% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and trout has 0.1g of carbohydrates.
Does pasta or trout contain more iron?
Pasta is an abundant source of iron and it has 750% more iron than trout - pasta has 3.3mg of iron in 100 grams and trout has 0.39mg of iron.
Does pasta or trout contain more potassium?
Both pasta and trout are high in potassium. Trout has 110% more potassium than pasta - pasta has 223mg of potassium in 100 grams and trout has 463mg of potassium.