Trout vs. Kiwi
Nutrition comparison of Cooked Trout and Kiwi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
kiwi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and kiwi:
- Both kiwi and trout are high in potassium.
- Kiwi has 74.6 times less saturated fat than trout.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
- Trout has 145.6 times less carbohydrates than kiwi.
- Trout has 223.7 times less sugar than kiwi.
- Trout has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more pantothenic acid.
- Trout has signficantly more Vitamin A than kiwi.
- Trout has signficantly more Vitamin D than kiwi.
- Trout is an excellent source of protein.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and kiwi has 70% less calories than trout - kiwi has 61 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 kiwi per calorie. Trout has a macronutrient ratio of 49:0:51 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Kiwi | |
|---|---|---|
| Protein | 49% | 7% |
| Carbohydrates | ~ | 87% |
| Fat | 51% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 145.6 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has more dietary fiber than trout - kiwi has 3g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout has 223.7 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Trout is an excellent source of protein and it has 20 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Kiwi has 74.6 times less saturated fat than trout - kiwi has 0.03g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Kiwi has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and kiwi does not contain significant amounts.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 26 times more Vitamin C than trout - kiwi has 92.7mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than kiwi - trout has 64.6iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.
Vitamin E
Trout has 126% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Kiwi has 796% more Vitamin K than trout - kiwi has 40.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more pantothenic acid. Both trout and kiwi contain significant amounts of folate.
| Trout | Kiwi | |
|---|---|---|
| Thiamin | 0.14 MG | 0.027 MG |
| Riboflavin | 0.11 MG | 0.025 MG |
| Niacin | 6.811 MG | 0.341 MG |
| Pantothenic acid | ~ | 0.183 MG |
| Vitamin B6 | 0.375 MG | 0.063 MG |
| Folate | 12 UG | 25 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Kiwi and trout contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Kiwi and trout contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both kiwi and trout are high in potassium. Trout has 48% more potassium than kiwi - kiwi has 312mg 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 kiwi per 100 grams.
| Trout | Kiwi | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.042 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.042 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than kiwi per 100 grams.
| Trout | Kiwi | |
|---|---|---|
| linoleic acid | 1.929 G | 0.246 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 0.246 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 (%) |
Kiwi 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 kiwi or trout contain more calories in 100 grams?Trout is high in calories and kiwi has 70% less calories than trout - kiwi has 61 calories in 100g and trout has 205 calories.
Is kiwi or trout better for protein?
Trout is a fantastic source of protein and it has 20 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and trout has 24.4g of protein.
Does kiwi or trout have more carbohydrates?
By weight, trout has 145.6 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and trout has 0.1g of carbohydrates.
Does kiwi or trout contain more potassium?
Both kiwi and trout are high in potassium. Trout has 50% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and trout has 463mg of potassium.