Trout vs. Avocado
Nutrition comparison of Cooked Trout and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and avocado:
- Both avocado and trout are high in calories and potassium.
- Avocado is an excellent source of dietary fiber.
- Trout has 85.4 times less carbohydrates than avocado.
- Trout has more niacin and Vitamin B12, however, avocado contains more pantothenic acid and folate.
- Trout has signficantly more Vitamin A than avocado.
- Trout has signficantly more Vitamin D than avocado.
- Trout is an excellent source of protein.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and trout are high in calories. Trout has 23% more calories than avocado - avocado has 167 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 avocado per calorie. Trout has a macronutrient ratio of 49:0:51 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Avocado | |
|---|---|---|
| Protein | 49% | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 51% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 85.4 times less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than trout - avocado has 6.8g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Avocado and trout contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Trout is an excellent source of protein and it has 11 times more protein than avocado - avocado has 2g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Avocado and trout contain similar amounts of saturated fat - avocado has 2.1g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Avocado has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 159% more Vitamin C than trout - avocado has 8.8mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than avocado - avocado has 7ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than avocado - trout has 64.6iu of Vitamin D per 100 grams and avocado does not contain significant amounts.
Vitamin E
Avocado and trout contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Avocado and trout contain similar amounts of Vitamin K - avocado has 21ug 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, avocado contains more pantothenic acid and folate. Both trout and avocado contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Trout | Avocado | |
|---|---|---|
| Thiamin | 0.14 MG | 0.075 MG |
| Riboflavin | 0.11 MG | 0.143 MG |
| Niacin | 6.811 MG | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | 0.375 MG | 0.287 MG |
| Folate | 12 UG | 89 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Trout has 138% more calcium than avocado - avocado has 13mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Avocado and trout contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both avocado and trout are high in potassium. Avocado has a little more potassium (10%) than trout by weight - avocado has 507mg 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 avocado per 100 grams.
| Trout | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.125 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both trout and avocado contain significant amounts of linoleic acid.
| Trout | Avocado | |
|---|---|---|
| linoleic acid | 1.929 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 1.929 G | 1.689 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 (%) |
Avocado 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 avocado or trout contain more calories in 100 grams?Both avocado and trout are high in calories. Trout has 20% more calories than avocado - avocado has 167 calories in 100g and trout has 205 calories.
Is avocado or trout better for protein?
Trout is a fantastic source of protein and it has 11 times more protein than avocado - avocado has 2g of protein per 100 grams and trout has 24.4g of protein.
Does avocado or trout contain more potassium?
Both avocado and trout are high in potassium. Avocado has a little more potassium ( 10%) than trout by weight - avocado has 507mg of potassium in 100 grams and trout has 463mg of potassium.