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.
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.
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 g
()
|
Daily Values (%) |
Hemp Seeds 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 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.