Trout vs. Almonds

Nutrition comparison of Cooked Trout and Almonds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked trout versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in trout and almonds:

  • Both almonds and trout are high in calories, potassium and protein.
  • Almond has more riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber and iron.
  • Trout has 107.7 times less sugar than almond.
  • Trout has signficantly less carbohydrates than almond.
  • Trout has signficantly more Vitamin A than almond.
  • Trout has signficantly more Vitamin D than almond.
Detailed nutritional comparison of trout and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.

Image of Trout src
Image of Almonds src

Calories and Carbs

calories

Both almonds and trout are high in calories. Almond has 182% more calories than trout - almond has 579 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 almonds per calorie. Trout has a macronutrient ratio of 49:0:51 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Trout Almonds
Protein 49% 14%
Carbohydrates ~ 14%
Fat 51% 72%
Alcohol ~ ~

carbohydrates

Trout has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than trout - almond has 12.5g of dietary fiber per 100 grams and trout does not contain significant amounts.

sugar

Trout has 107.7 times less sugar than almond - almond has 4.4g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both almonds and trout are high in protein. Trout has 15% more protein than almond - almond has 21.2g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Trout has 42% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

trans fat

Both almonds and trout are low in trans fat - almond has 0.02g of trans fat per 100 grams and trout does not contain significant amounts.

cholesterol

Almond has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and almond does not contain significant amounts.

Vitamins

Vitamin C

Trout has more Vitamin C than almond - trout has 3.4mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Trout has signficantly more Vitamin A than almond - trout has 87ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin D

Trout has signficantly more Vitamin D than almond - trout has 64.6iu of Vitamin D per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 677% more Vitamin E than trout - almond has 25.6mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Trout and almonds contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more riboflavin, pantothenic acid and folate, however, trout contains more Vitamin B6 and Vitamin B12. Both trout and almonds contain significant amounts of thiamin and niacin.

Trout Almonds
Thiamin 0.14 MG 0.205 MG
Riboflavin 0.11 MG 1.138 MG
Niacin 6.811 MG 3.618 MG
Pantothenic acid ~ 0.471 MG
Vitamin B6 0.375 MG 0.137 MG
Folate 12 UG 44 UG
Vitamin B12 4.47 UG ~

Minerals

calcium

Almond is an excellent source of calcium and it has 768% more calcium than trout - almond has 269mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Almond is an excellent source of iron and it has 851% more iron than trout - almond has 3.7mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Both almonds and trout are high in potassium. Almond has 58% more potassium than trout - almond has 733mg 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 almond per 100 grams.

Trout Almonds
alpha linoleic acid 0.268 G 0.003 G
DHA 0.631 G ~
EPA 0.265 G ~
DPA 0.111 G ~
Total 1.275 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than trout per 100 grams.

Trout Almonds
linoleic acid 1.929 G 12.324 G
other omega 6 ~ 0.002 G
Total 1.929 G 12.326 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 Trout or Almonds .

Note: The specific food items compared are: Trout (Trout, cooked, NS as to cooking method) and Almonds (Nuts, almonds) .

Cooked Trout 100g

( 100 g )
Daily Values (%)

Almonds 100g

( 100 g )
205KCAL 10%
calories 182%
579KCAL 29%
carbohydrates >999%
22G 9%
dietary fiber >999%
13G 50%
0.04G sugar >999% 4.4G
11G 18%
total fat 355%
50G 78%
2.2G 12%
saturated fat 73%
3.8G 21%
4G monounsaturated fat 700% 32G
3.4G polyunsaturated fat 253% 12G
trans fat >999% 0.02G
72MG >999% cholesterol
376MG 25%
>999% sodium
1MG 0.1%
Vitamins and Minerals
87UG 12%
>999% Vitamin A
3.4MG 5%
>999% Vitamin C
65IU 13%
>999% Vitamin D
31MG 3%
calcium 768%
269MG 27%
0.39MG 2%
iron 849%
3.7MG 21%
31MG 10%
magnesium 771%
270MG 87%
463MG 20%
potassium 58%
733MG 32%
0.14MG 13%
thiamin (Vit B1) 50%
0.21MG 19%
0.11MG 10%
riboflavin (Vit B2) 899%
1.1MG 104%
6.8MG 49%
89% niacin (Vit B3)
3.6MG 26%
0.38MG 29%
171% Vitamin B6
0.14MG 11%
pantothenic acid (Vit B5) >999%
0.47MG 9%
12UG 3%
folate (Vit B9) 267%
44UG 11%
4.5UG 186%
>999% Vitamin B12
3.3MG 22%
Vitamin E 688%
26MG 171%
4.5UG 5%
>999% Vitamin K
24G 49%
14% protein
21G 42%
80MG 19%
54% choline
52MG 12%
0.06MG 5%
copper >999%
1MG 86%
manganese >999%
2.2MG 121%
277MG 40%
phosphorus 74%
481MG 69%
29UG 53%
607% selenium
4.1UG 8%
0.55MG 7%
zinc 464%
3.1MG 39%
63G >999% Water 4.4G
Starch >999% 0.72G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7).

FAQ

Does almonds or trout contain more calories in 100 grams?
Both almonds and trout are high in calories. Almond has 180% more calories than trout - almond has 579 calories in 100g and trout has 205 calories.

Is almonds or trout better for protein?
Both almonds and trout are high in protein. Trout has 20% more protein than almond - almond has 21.2g of protein per 100 grams and trout has 24.4g of protein.

Does almonds or trout contain more calcium?
Almond is a rich source of calcium and it has 770% more calcium than trout - almond has 269mg of calcium in 100 grams and trout has 31mg of calcium.

Does almonds or trout contain more iron?
Almond is an abundant source of iron and it has 850% more iron than trout - almond has 3.7mg of iron in 100 grams and trout has 0.39mg of iron.

Does almonds or trout contain more potassium?
Both almonds and trout are high in potassium. Almond has 60% more potassium than trout - almond has 733mg of potassium in 100 grams and trout has 463mg of potassium.

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