Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and soy protein powder:
Both trout and soy protein powder are high in calories. Soy protein powder has 89% more calories than trout - trout has 205 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, trout is lighter in protein, much lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Trout has a macronutrient ratio of 49:0:51 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Soy Protein Powder | |
|---|---|---|
| Protein | 49% | 57% |
| Carbohydrates | ~ | 30% |
| Fat | 51% | 13% |
| Alcohol | ~ | ~ |
Trout has signficantly less carbohydrates than soy protein powder - trout has 0.1g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
The carbs in soy protein powder are made of 77% sugar and 23% dietary fiber, whereas the carbs in trout comprise of 100% sugar.
Soy protein powder is an excellent source of dietary fiber and it has more dietary fiber than trout - soy protein powder has 6.7g of dietary fiber per 100 grams and trout does not contain significant amounts.
Soy protein powder is high in sugar and trout has 100% less sugar than soy protein powder - trout has 0.04g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both trout and soy protein powder are high in protein. Soy protein powder has 128% more protein than trout - trout has 24.4g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 49% less saturated fat than trout - trout has 2.2g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Soy protein powder has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and soy protein powder does not contain significant amounts.
Trout has more Vitamin C than soy protein powder - trout has 3.4mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Trout has signficantly more Vitamin A than soy protein powder - trout has 87ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Trout has signficantly more Vitamin D than soy protein powder - trout has 64.6iu of Vitamin D per 100 grams and soy protein powder does not contain significant amounts.
Trout has more Vitamin E than soy protein powder - trout has 3.3mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Trout and soy protein powder contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Trout has more niacin, Vitamin B6 and Vitamin B12, however, soy protein powder contains more folate. Both trout and soy protein powder contain significant amounts of thiamin and riboflavin.
| Trout | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.14 MG | 0.288 MG |
| Riboflavin | 0.11 MG | 0.164 MG |
| Niacin | 6.811 MG | 2.357 MG |
| Vitamin B6 | 0.375 MG | 0.164 MG |
| Folate | 12 UG | 289 UG |
| Vitamin B12 | 4.47 UG | ~ |
Soy protein powder is an excellent source of calcium and it has 474% more calcium than trout - trout has 31mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Soy protein powder is an excellent source of iron and it has 29 times more iron than trout - trout has 0.39mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both trout and soy protein powder are high in potassium. Soy protein powder has 102% more potassium than trout - trout has 463mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, trout has more DHA, EPA and DPA than soy protein powder per 100 grams. Both trout and soy protein powder contain significant amounts of alpha linoleic acid (ALA).
| Trout | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.32 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.32 G |
Comparing omega-6 fatty acids, both trout and soy protein powder contain significant amounts of linoleic acid.
| Trout | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 1.929 G | 2.381 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 2.381 G |
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 Soy Protein Powder (Protein powder, soy based, NFS) .
Cooked Trout g
()
|
Daily Values (%) |
Soy Protein Powder 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 | |||