Whole Wheat Bread vs. Trout
Nutrition comparison of Whole Wheat Bread and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and trout:
- Both whole wheat bread and trout are high in calories, potassium and protein.
- For omega-3 fatty acids, trout has more dha, epa and dpa than whole wheat bread.
- Trout has 158.7 times less sugar than whole wheat bread.
- Trout has signficantly more Vitamin A than whole wheat bread.
- Trout has signficantly more Vitamin D than whole wheat bread.
- Whole wheat bread has 60% less saturated fat than trout.
- Whole wheat bread has more pantothenic acid and folate, however, trout contains more Vitamin B12.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and trout are high in calories. Whole wheat bread has 29% more calories than trout - whole wheat bread has 265 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and much lighter in fat compared to trout per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Trout | |
|---|---|---|
| Protein | 20% | 49% |
| Carbohydrates | 66% | ~ |
| Fat | 14% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and trout has 100% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has more dietary fiber than trout - whole wheat bread has 7.4g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout has 158.7 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both whole wheat bread and trout are high in protein. Trout has 83% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Whole wheat bread has 60% less saturated fat than trout - whole wheat bread has 0.87g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Whole wheat bread has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Trout has 33 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than whole wheat bread - trout has 87ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than whole wheat bread - trout has 64.6iu of Vitamin D per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Trout has 792% more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Whole wheat bread and trout contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more pantothenic acid and folate, however, trout contains more Vitamin B12. Both whole wheat bread and trout contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Whole Wheat Bread | Trout | |
|---|---|---|
| Thiamin | 0.279 MG | 0.14 MG |
| Riboflavin | 0.131 MG | 0.11 MG |
| Niacin | 4.042 MG | 6.811 MG |
| Pantothenic acid | 0.336 MG | ~ |
| Vitamin B6 | 0.263 MG | 0.375 MG |
| Folate | 75 UG | 12 UG |
| Vitamin B12 | ~ | 4.47 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 232% more calcium than trout - whole wheat bread has 103mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 541% more iron than trout - whole wheat bread has 2.5mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both whole wheat bread and trout are high in potassium. Trout has 101% more potassium than whole wheat bread - whole wheat bread has 230mg 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 DHA, EPA and DPA than whole wheat bread per 100 grams. Both whole wheat bread and trout contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Trout | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.268 G |
| DHA | ~ | 0.631 G |
| EPA | ~ | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.205 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and trout contain significant amounts of linoleic acid.
| Whole Wheat Bread | Trout | |
|---|---|---|
| other omega 6 | ~ | 0.053 G |
| linoleic acid | 1.667 G | 1.929 G |
| Total | 1.667 G | 1.982 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Trout .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Trout (Trout, cooked, NS as to cooking method) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Cooked Trout g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or trout contain more calories in 100 grams?Both whole wheat bread and trout are high in calories. Whole wheat bread has 30% more calories than trout - whole wheat bread has 265 calories in 100g and trout has 205 calories.
Is whole wheat bread or trout better for protein?
Both whole wheat bread and trout are high in protein. Trout has 80% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and trout has 24.4g of protein.
Does whole wheat bread or trout have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and trout has 100% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and trout has 0.1g of carbohydrates.
Does whole wheat bread or trout contain more calcium?
Whole wheat bread is a rich source of calcium and it has 230% more calcium than trout - whole wheat bread has 103mg of calcium in 100 grams and trout has 31mg of calcium.
Does whole wheat bread or trout contain more potassium?
Both whole wheat bread and trout are high in potassium. Trout has 100% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and trout has 463mg of potassium.