Trout vs. Pumpkin Seeds
Nutrition comparison of Cooked Trout and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and pumpkin seeds:
- Both pumpkin seeds and trout are high in calories, potassium and protein.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber and iron.
- Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, pumpkin seed contains more pantothenic acid.
- Trout has signficantly more Vitamin A than pumpkin seed.
- Trout has signficantly more Vitamin D than pumpkin seed.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and trout are high in calories. Pumpkin seed has 118% more calories than trout - pumpkin seed has 446 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, much lighter in carbs and heavier in fat compared to pumpkin seeds per calorie. Trout has a macronutrient ratio of 49:0:51 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Pumpkin Seeds | |
|---|---|---|
| Protein | 49% | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 51% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and trout has 100% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than trout - pumpkin seed has 18.4g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout and pumpkin seeds contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and trout are high in protein. Trout has 32% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Trout has 40% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Pumpkin seed has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Trout has 10 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than pumpkin seed - trout has 64.6iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than pumpkin seed - trout has 3.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Trout and pumpkin seeds contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, pumpkin seed contains more pantothenic acid. Both trout and pumpkin seeds contain significant amounts of riboflavin and folate.
| Trout | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.034 MG |
| Riboflavin | 0.11 MG | 0.052 MG |
| Niacin | 6.811 MG | 0.286 MG |
| Pantothenic acid | ~ | 0.056 MG |
| Vitamin B6 | 0.375 MG | 0.037 MG |
| Folate | 12 UG | 9 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 77% more calcium than trout - pumpkin seed has 55mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 749% more iron than trout - pumpkin seed has 3.3mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both pumpkin seeds and trout are high in potassium. Pumpkin seed has 98% more potassium than trout - pumpkin seed has 919mg 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 pumpkin seed per 100 grams.
| Trout | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.077 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than trout per 100 grams.
| Trout | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.929 G | 8.759 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 8.759 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.
Note: The specific food items compared are: Trout (Trout, cooked, NS as to cooking method) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Trout g
()
|
Daily Values (%) |
Pumpkin Seeds 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 pumpkin seeds or trout contain more calories in 100 grams?Both pumpkin seeds and trout are high in calories. Pumpkin seed has 120% more calories than trout - pumpkin seed has 446 calories in 100g and trout has 205 calories.
Is pumpkin seeds or trout better for protein?
Both pumpkin seeds and trout are high in protein. Trout has 30% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and trout has 24.4g of protein.
Does pumpkin seeds or trout have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and trout has 100% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and trout has 0.1g of carbohydrates.
Does pumpkin seeds or trout contain more iron?
Pumpkin seed is an abundant source of iron and it has 750% more iron than trout - pumpkin seed has 3.3mg of iron in 100 grams and trout has 0.39mg of iron.
Does pumpkin seeds or trout contain more potassium?
Both pumpkin seeds and trout are high in potassium. Pumpkin seed has 100% more potassium than trout - pumpkin seed has 919mg of potassium in 100 grams and trout has 463mg of potassium.