Trout vs. Turkey
Nutrition comparison of Cooked Trout and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and turkey:
- Both turkey and trout are high in calories, potassium and protein.
- Trout has more thiamin and Vitamin B12, however, turkey contains more riboflavin and pantothenic acid.
- Trout has signficantly more Vitamin A than turkey.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and trout are high in calories. Turkey is very similar to turkey for calories - turkey has 189 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is lighter in protein, heavier in fat and similar to turkey for carbs. Trout has a macronutrient ratio of 49:0:51 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Turkey | |
|---|---|---|
| Protein | 49% | 63% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both turkey and trout are low in carbohydrates - turkey has 0.06g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Trout and turkey contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and trout are high in protein. Turkey has 17% more protein than trout - turkey has 28.6g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Turkey and trout contain similar amounts of saturated fat - turkey has 2.2g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Both turkey and trout are low in trans fat - turkey has 0.1g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Trout has 34% less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than turkey - trout has 3.4mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than turkey - turkey has 12ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than trout - turkey has 15iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 46 times more Vitamin E than turkey - turkey has 0.07mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Trout and turkey contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Trout has more thiamin and Vitamin B12, however, turkey contains more riboflavin and pantothenic acid. Both trout and turkey contain significant amounts of niacin, Vitamin B6 and folate.
| Trout | Turkey | |
|---|---|---|
| Thiamin | 0.14 MG | 0.045 MG |
| Riboflavin | 0.11 MG | 0.281 MG |
| Niacin | 6.811 MG | 9.573 MG |
| Pantothenic acid | ~ | 0.948 MG |
| Vitamin B6 | 0.375 MG | 0.616 MG |
| Folate | 12 UG | 9 UG |
| Vitamin B12 | 4.47 UG | 1.02 UG |
Minerals
calcium
Trout has 121% more calcium than turkey - turkey has 14mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Turkey has 179% more iron than trout - turkey has 1.1mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both turkey and trout are high in potassium. Trout has 94% more potassium than turkey - turkey has 239mg 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 turkey per 100 grams.
| Trout | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.108 G |
| DHA | 0.631 G | 0.005 G |
| EPA | 0.265 G | 0.008 G |
| DPA | 0.111 G | 0.008 G |
| Total | 1.275 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, both trout and turkey contain significant amounts of linoleic acid.
| Trout | Turkey | |
|---|---|---|
| linoleic acid | 1.929 G | 1.873 G |
| other omega 6 | ~ | 0.01 G |
| Total | 1.929 G | 1.883 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 (%) |
Cooked Turkey 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 turkey or trout contain more calories in 100 grams?Both turkey and trout are high in calories. Turkey is quite similar to turkey for calories - turkey has 189 calories in 100g and trout has 205 calories.
Is turkey or trout better for protein?
Both turkey and trout are high in protein. Turkey has 20% more protein than trout - turkey has 28.6g of protein per 100 grams and trout has 24.4g of protein.
Does turkey or trout contain more potassium?
Both turkey and trout are high in potassium. Trout has 90% more potassium than turkey - turkey has 239mg of potassium in 100 grams and trout has 463mg of potassium.