Trout vs. Pine Nut
Nutrition comparison of Cooked Trout and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and pine nut:
- Both pine nut and trout are high in calories, potassium and protein.
- For omega-3 fatty acids, trout has more dha, epa and dpa than pine nut.
- Pine nut has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of dietary fiber and iron.
- Trout has 129.8 times less carbohydrates than pine nut.
- Trout has 55% less saturated fat than pine nut.
- Trout has signficantly more Vitamin A than pine nut.
- Trout has signficantly more Vitamin D than pine nut.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and trout are high in calories. Pine nut has 228% more calories than trout - pine nut has 673 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, lighter in carbs and much lighter in fat compared to pine nut per calorie. Trout has a macronutrient ratio of 49:0:51 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Pine Nut | |
|---|---|---|
| Protein | 49% | 8% |
| Carbohydrates | ~ | 7% |
| Fat | 51% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 129.8 times less carbohydrates than pine nut - pine nut has 13.1g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Pine nut is an excellent source of dietary fiber and it has more dietary fiber than trout - pine nut has 3.7g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Pine nut and trout contain similar amounts of sugar - pine nut has 3.6g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both pine nut and trout are high in protein. Trout has 78% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Trout has 55% less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Pine nut has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Trout has 325% more Vitamin C than pine nut - pine nut has 0.8mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than pine nut - pine nut has 1ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than pine nut - trout has 64.6iu of Vitamin D per 100 grams and pine nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 183% more Vitamin E than trout - pine nut has 9.3mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Pine nut has 10 times more Vitamin K than trout - pine nut has 53.9ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Pine nut has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12. Both trout and pine nut contain significant amounts of niacin.
| Trout | Pine Nut | |
|---|---|---|
| Thiamin | 0.14 MG | 0.364 MG |
| Riboflavin | 0.11 MG | 0.227 MG |
| Niacin | 6.811 MG | 4.387 MG |
| Pantothenic acid | ~ | 0.313 MG |
| Vitamin B6 | 0.375 MG | 0.094 MG |
| Folate | 12 UG | 34 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Trout has 94% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Pine nut is an excellent source of iron and it has 13 times more iron than trout - pine nut has 5.5mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both pine nut and trout are high in potassium. Pine nut has 29% more potassium than trout - pine nut has 597mg 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 pine nut per 100 grams. Both trout and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Trout | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.164 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than trout per 100 grams.
| Trout | Pine Nut | |
|---|---|---|
| linoleic acid | 1.929 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 1.929 G | 33.202 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 Trout g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pine nut or trout contain more calories in 100 grams?Both pine nut and trout are high in calories. Pine nut has 230% more calories than trout - pine nut has 673 calories in 100g and trout has 205 calories.
Is pine nut or trout better for protein?
Both pine nut and trout are high in protein. Trout has 80% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and trout has 24.4g of protein.
Does pine nut or trout contain more iron?
Pine nut is an abundant source of iron and it has 13 times more iron than trout - pine nut has 5.5mg of iron in 100 grams and trout has 0.39mg of iron.
Does pine nut or trout contain more potassium?
Both pine nut and trout are high in potassium. Pine nut has 30% more potassium than trout - pine nut has 597mg of potassium in 100 grams and trout has 463mg of potassium.