Trout vs. Hemp Seeds

Nutrition comparison of Cooked Trout and Hemp 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 hemp seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in trout and hemp seeds:

  • Both hemp seeds and trout are high in calories, potassium and protein.
  • Hemp seed has more thiamin, riboflavin and folate, however, trout contains more Vitamin B12.
  • Hemp seed is an excellent source of calcium, dietary fiber and iron.
  • Trout has 52% less saturated fat than hemp seed.
  • Trout has 85.7 times less carbohydrates than hemp seed.
  • Trout has signficantly more Vitamin A than hemp seed.
  • Trout has signficantly more Vitamin D than hemp seed.
Detailed nutritional comparison of trout and hemp seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.

Image of Trout src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and trout are high in calories. Hemp seed has 170% more calories than trout - hemp seed has 553 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 hemp seeds per calorie. Trout has a macronutrient ratio of 49:0:51 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Trout Hemp Seeds
Protein 49% 21%
Carbohydrates ~ 6%
Fat 51% 73%
Alcohol ~ ~

carbohydrates

Trout has 85.7 times less carbohydrates than hemp seed - hemp seed has 8.7g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

dietary fiber

Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than trout - hemp seed has 4g of dietary fiber per 100 grams and trout does not contain significant amounts.

sugar

Hemp seeds and trout contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both hemp seeds and trout are high in protein. Hemp seed has 29% more protein than trout - hemp seed has 31.6g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Trout has 52% less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

cholesterol

Hemp seed has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and hemp seed does not contain significant amounts.

Vitamins

Vitamin C

Trout has 580% more Vitamin C than hemp seed - hemp seed has 0.5mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.

Vitamin A

Trout has signficantly more Vitamin A than hemp seed - hemp seed has 1ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin D

Trout has signficantly more Vitamin D than hemp seed - trout has 64.6iu of Vitamin D per 100 grams and hemp seed does not contain significant amounts.

Vitamin E

Trout has 313% more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Trout and hemp seeds contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin, riboflavin and folate, however, trout contains more Vitamin B12. Both trout and hemp seeds contain significant amounts of niacin and Vitamin B6.

Trout Hemp Seeds
Thiamin 0.14 MG 1.275 MG
Riboflavin 0.11 MG 0.285 MG
Niacin 6.811 MG 9.2 MG
Vitamin B6 0.375 MG 0.6 MG
Folate 12 UG 110 UG
Vitamin B12 4.47 UG ~

Minerals

calcium

Hemp seed is an excellent source of calcium and it has 126% more calcium than trout - hemp seed has 70mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Hemp seed is an excellent source of iron and it has 19 times more iron than trout - hemp seed has 8mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Both hemp seeds and trout are high in potassium. Hemp seed has 159% more potassium than trout - hemp seed has 1200mg of potassium per 100 grams and trout has 463mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than trout per 100 grams, however, trout contains more dha, epa and dpa than hemp seed per 100 grams.

Trout Hemp Seeds
alpha linoleic acid 0.268 G 10.024 G
DHA 0.631 G ~
EPA 0.265 G ~
DPA 0.111 G ~
Total 1.275 G 10.024 G

omega 6s

Comparing omega-6 fatty acids, hemp seed has more linoleic acid than trout per 100 grams.

Trout Hemp Seeds
linoleic acid 1.929 G 27.459 G
other omega 6 ~ 1.34 G
Total 1.929 G 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .

Cooked Trout 113g

( small fillet )
Daily Values (%)

Hemp Seeds 10g

( tbsp )
232KCAL 12%
322% calories
55KCAL 3%
carbohydrates 690%
0.87G 0.3%
dietary fiber >999%
0.4G 2%
0.05G sugar 200% 0.15G
13G 20%
165% total fat
4.9G 8%
2.5G 14%
443% saturated fat
0.46G 3%
4.5G 733% monounsaturated fat 0.54G
3.8G polyunsaturated fat 3.8G
81MG >999% cholesterol
425MG 28%
>999% sodium
Vitamins and Minerals
98UG 14%
>999% Vitamin A
3.8MG 5%
>999% Vitamin C
0.05MG 0.1%
73IU 15%
>999% Vitamin D
35MG 4%
400% calcium
7MG 1%
0.44MG 2%
iron 82%
0.8MG 4%
35MG 11%
magnesium 100%
70MG 23%
523MG 23%
336% potassium
120MG 5%
0.16MG 14%
23% thiamin (Vit B1)
0.13MG 12%
0.12MG 11%
299% riboflavin (Vit B2)
0.03MG 3%
7.7MG 55%
737% niacin (Vit B3)
0.92MG 7%
0.42MG 33%
599% Vitamin B6
0.06MG 5%
14UG 3%
27% folate (Vit B9)
11UG 3%
5.1UG 211%
>999% Vitamin B12
3.7MG 25%
>999% Vitamin E
0.08MG 1%
5.1UG 6%
>999% Vitamin K
28G 55%
775% protein
3.2G 6%
90MG 21%
>999% choline
0.06MG 5%
copper 166%
0.16MG 13%
manganese >999%
0.76MG 42%
313MG 45%
90% phosphorus
165MG 24%
33UG 59%
>999% selenium
0.62MG 8%
zinc 60%
0.99MG 12%
72G >999% Water 0.5G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, pantothenic acid (Vit B5), biotin (Vit B7), trans fat.

FAQ

Does hemp seeds or trout contain more calories in 100 grams?
Both hemp seeds and trout are high in calories. Hemp seed has 170% more calories than trout - hemp seed has 553 calories in 100g and trout has 205 calories.

Is hemp seeds or trout better for protein?
Both hemp seeds and trout are high in protein. Hemp seed has 30% more protein than trout - hemp seed has 31.6g of protein per 100 grams and trout has 24.4g of protein.

Does hemp seeds or trout contain more calcium?
Hemp seed is a rich source of calcium and it has 130% more calcium than trout - hemp seed has 70mg of calcium in 100 grams and trout has 31mg of calcium.

Does hemp seeds or trout contain more iron?
Hemp seed is an abundant source of iron and it has 19 times more iron than trout - hemp seed has 8mg of iron in 100 grams and trout has 0.39mg of iron.

Does hemp seeds or trout contain more potassium?
Both hemp seeds and trout are high in potassium. Hemp seed has 160% more potassium than trout - hemp seed has 1200mg of potassium in 100 grams and trout has 463mg of potassium.