Trout vs. Walnut
Nutrition comparison of Cooked Trout and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and walnut:
- Both walnut and trout are high in calories, potassium and protein.
- Trout has 136.1 times less carbohydrates than walnut.
- Trout has signficantly more Vitamin A than walnut.
- Trout has signficantly more Vitamin D than walnut.
- Walnut has more thiamin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and trout are high in calories. Walnut has 219% more calories than trout - walnut has 654 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 walnut per calorie. Trout has a macronutrient ratio of 49:0:51 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Walnut | |
|---|---|---|
| Protein | 49% | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 51% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 136.1 times less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than trout - walnut has 6.7g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Walnut and trout contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both walnut and trout are high in protein. Trout has 60% more protein than walnut - walnut has 15.2g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Walnut is high in saturated fat and trout has 64% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Walnut has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and trout contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than walnut - trout has 64.6iu of Vitamin D per 100 grams and walnut does not contain significant amounts.
Vitamin E
Trout has 371% more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Walnut and trout contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12. Both trout and walnut contain significant amounts of riboflavin and Vitamin B6.
| Trout | Walnut | |
|---|---|---|
| Thiamin | 0.14 MG | 0.341 MG |
| Riboflavin | 0.11 MG | 0.15 MG |
| Niacin | 6.811 MG | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | 0.375 MG | 0.537 MG |
| Folate | 12 UG | 98 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Walnut is an excellent source of calcium and it has 216% more calcium than trout - walnut has 98mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Walnut is a great source of iron and it has 646% more iron than trout - walnut has 2.9mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both walnut and trout are high in potassium. Walnut is very similar to walnut for potassium - walnut has 441mg of potassium per 100 grams and trout has 463mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than trout per 100 grams, however, trout contains more dha, epa and dpa than walnut per 100 grams.
| Trout | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 9.08 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than trout per 100 grams.
| Trout | Walnut | |
|---|---|---|
| linoleic acid | 1.929 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 1.929 G | 38.156 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 (%) |
Walnut 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 walnut or trout contain more calories in 100 grams?Both walnut and trout are high in calories. Walnut has 220% more calories than trout - walnut has 654 calories in 100g and trout has 205 calories.
Is walnut or trout better for protein?
Both walnut and trout are high in protein. Trout has 60% more protein than walnut - walnut has 15.2g of protein per 100 grams and trout has 24.4g of protein.
Does walnut or trout contain more calcium?
Walnut is a rich source of calcium and it has 220% more calcium than trout - walnut has 98mg of calcium in 100 grams and trout has 31mg of calcium.
Does walnut or trout contain more potassium?
Both walnut and trout are high in potassium. Walnut is very similar to walnut for potassium - walnut has 441mg of potassium in 100 grams and trout has 463mg of potassium.