Trout vs. Spirulina
Nutrition comparison of Cooked Trout and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and spirulina:
- Both spirulina and trout are high in calories, potassium and protein.
- Spirulina has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B12.
- Spirulina is an excellent source of calcium, dietary fiber and iron.
- Trout has signficantly less carbohydrates than spirulina.
- Trout has signficantly more Vitamin D than spirulina.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and trout are high in calories. Spirulina has 41% more calories than trout - spirulina has 290 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Trout has a macronutrient ratio of 49:0:51 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Spirulina | |
|---|---|---|
| Protein | 49% | 59% |
| Carbohydrates | ~ | 25% |
| Fat | 51% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than trout - spirulina has 3.6g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Spirulina and trout contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both spirulina and trout are high in protein. Spirulina has 136% more protein than trout - spirulina has 57.5g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Spirulina and trout contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Spirulina has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has 197% more Vitamin C than trout - spirulina has 10.1mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has 200% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than spirulina - trout has 64.6iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has 52% more Vitamin E than trout - spirulina has 5mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Spirulina has 467% more Vitamin K than trout - spirulina has 25.5ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B12. Both trout and spirulina contain significant amounts of niacin and Vitamin B6.
| Trout | Spirulina | |
|---|---|---|
| Thiamin | 0.14 MG | 2.38 MG |
| Riboflavin | 0.11 MG | 3.67 MG |
| Niacin | 6.811 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | 0.375 MG | 0.364 MG |
| Folate | 12 UG | 94 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 287% more calcium than trout - spirulina has 120mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Spirulina is an excellent source of iron and it has 72 times more iron than trout - spirulina has 28.5mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both spirulina and trout are high in potassium. Spirulina has 194% more potassium than trout - spirulina has 1363mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than trout per 100 grams, however, trout contains more dha, epa and dpa than spirulina per 100 grams.
| Trout | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.823 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both trout and spirulina contain significant amounts of linoleic acid.
| Trout | Spirulina | |
|---|---|---|
| linoleic acid | 1.929 G | 1.254 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 1.254 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 (%) |
Spirulina 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 spirulina or trout contain more calories in 100 grams?Both spirulina and trout are high in calories. Spirulina has 40% more calories than trout - spirulina has 290 calories in 100g and trout has 205 calories.
Is spirulina or trout better for protein?
Both spirulina and trout are high in protein. Spirulina has 140% more protein than trout - spirulina has 57.5g of protein per 100 grams and trout has 24.4g of protein.
Does spirulina or trout contain more calcium?
Spirulina is a rich source of calcium and it has 290% more calcium than trout - spirulina has 120mg of calcium in 100 grams and trout has 31mg of calcium.
Does spirulina or trout contain more iron?
Spirulina is an abundant source of iron and it has 72 times more iron than trout - spirulina has 28.5mg of iron in 100 grams and trout has 0.39mg of iron.
Does spirulina or trout contain more potassium?
Both spirulina and trout are high in potassium. Spirulina has 190% more potassium than trout - spirulina has 1363mg of potassium in 100 grams and trout has 463mg of potassium.