Trout vs. Sweet Potatoes
Nutrition comparison of Cooked Trout and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and sweet potatoes:
- Both sweet potatoes and trout are high in potassium.
- Sweet potato has 120.9 times less saturated fat than trout.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
- Trout has 103.5 times less sugar than sweet potato.
- Trout has 200.2 times less carbohydrates than sweet potato.
- Trout has more niacin and Vitamin B12, however, sweet potato contains more pantothenic acid.
- Trout has signficantly more Vitamin D than sweet potato.
- Trout is an excellent source of protein.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and sweet potato has 58% less calories than trout - sweet potato has 86 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Trout has a macronutrient ratio of 49:0:51 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Sweet Potatoes | |
|---|---|---|
| Protein | 49% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 51% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 200.2 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in trout comprise of 100% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than trout - sweet potato has 3g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout has 103.5 times less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Trout is an excellent source of protein and it has 14 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Sweet potato has 120.9 times less saturated fat than trout - sweet potato has 0.02g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Sweet potato has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and trout contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 715% more Vitamin A than trout - sweet potato has 709ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than sweet potato - trout has 64.6iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Trout has 11 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Sweet potatoes and trout contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more niacin and Vitamin B12, however, sweet potato contains more pantothenic acid. Both trout and sweet potatoes contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Trout | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.14 MG | 0.078 MG |
| Riboflavin | 0.11 MG | 0.061 MG |
| Niacin | 6.811 MG | 0.557 MG |
| Pantothenic acid | ~ | 0.8 MG |
| Vitamin B6 | 0.375 MG | 0.209 MG |
| Folate | 12 UG | 11 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Sweet potatoes and trout contain similar amounts of calcium - sweet potato has 30mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Sweet potatoes and trout contain similar amounts of iron - sweet potato has 0.61mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both sweet potatoes and trout are high in potassium. Trout has 37% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Trout | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.001 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than sweet potato per 100 grams.
| Trout | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.929 G | 0.013 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Trout g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or trout contain more calories in 100 grams?Trout is high in calories and sweet potato has 60% less calories than trout - sweet potato has 86 calories in 100g and trout has 205 calories.
Is sweet potatoes or trout better for protein?
Trout is a fantastic source of protein and it has 14 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and trout has 24.4g of protein.
Does sweet potatoes or trout have more carbohydrates?
By weight, trout has 200.2 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and trout has 0.1g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in trout comprise of 100% sugar.
Does sweet potatoes or trout contain more potassium?
Both sweet potatoes and trout are high in potassium. Trout has 40% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and trout has 463mg of potassium.