Wheat Flour vs. Trout
Nutrition comparison of Wheat Flour and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and trout:
- Both wheat flour and trout are high in calories and protein.
- Trout has signficantly more Vitamin A than wheat flour.
- Trout has signficantly more Vitamin D than wheat flour.
- Trout is an excellent source of potassium.
- Wheat flour has 8 times less saturated fat than trout.
- Wheat flour has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12.
- Wheat flour is a great source of dietary fiber.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and trout are high in calories. Wheat flour has 76% more calories than trout - wheat flour has 361 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to trout per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Trout | |
|---|---|---|
| Protein | 14% | 49% |
| Carbohydrates | 82% | ~ |
| Fat | 4% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and trout has 100% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Wheat flour is a great source of dietary fiber and it has more dietary fiber than trout - wheat flour has 2.4g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Wheat flour and trout contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both wheat flour and trout are high in protein. Trout has 104% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Wheat flour has 8 times less saturated fat than trout - wheat flour has 0.24g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Wheat flour has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than wheat flour - trout has 3.4mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than wheat flour - trout has 87ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than wheat flour - trout has 64.6iu of Vitamin D per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Trout has 725% more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Wheat flour and trout contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12. Both wheat flour and trout contain significant amounts of niacin.
| Wheat Flour | Trout | |
|---|---|---|
| Thiamin | 0.812 MG | 0.14 MG |
| Riboflavin | 0.512 MG | 0.11 MG |
| Niacin | 7.554 MG | 6.811 MG |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.375 MG |
| Folate | 183 UG | 12 UG |
| Vitamin B12 | ~ | 4.47 UG |
Minerals
calcium
Trout has 107% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 10 times more iron than trout - wheat flour has 4.4mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 363% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams.
| Wheat Flour | Trout | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.268 G |
| DHA | ~ | 0.631 G |
| EPA | ~ | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.043 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Trout | |
|---|---|---|
| linoleic acid | 0.685 G | 1.929 G |
| other omega 6 | ~ | 0.053 G |
| Total | 0.685 G | 1.982 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: Wheat Flour (Wheat flour, white, bread, enriched) and Trout (Trout, cooked, NS as to cooking method) .
Wheat Flour g
()
|
Daily Values (%) |
Cooked Trout 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 wheat flour or trout contain more calories in 100 grams?Both wheat flour and trout are high in calories. Wheat flour has 80% more calories than trout - wheat flour has 361 calories in 100g and trout has 205 calories.
Is wheat flour or trout better for protein?
Both wheat flour and trout are high in protein. Trout has 100% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and trout has 24.4g of protein.
Does wheat flour or trout have more carbohydrates?
By weight, wheat flour is high in carbohydrates and trout has 100% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and trout has 0.1g of carbohydrates.
Does wheat flour or trout contain more iron?
Wheat flour is an abundant source of iron and it has 10 times more iron than trout - wheat flour has 4.4mg of iron in 100 grams and trout has 0.39mg of iron.
Does wheat flour or trout contain more potassium?
Trout is a rich source of potassium and it has 360% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and trout has 463mg of potassium.