Trout vs. Asparagus
Nutrition comparison of Cooked Trout and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and asparagus:
- Both asparagus and trout are high in potassium.
- Asparagus has 53.8 times less saturated fat than trout.
- Asparagus is a great source of dietary fiber and iron.
- Trout has more niacin, Vitamin B6 and Vitamin B12, however, asparagus contains more pantothenic acid and folate.
- Trout has signficantly more Vitamin D than asparagus.
- Trout is an excellent source of protein.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and asparagus has 90% less calories than trout - asparagus has 20 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is heavier in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Trout has a macronutrient ratio of 49:0:51 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Asparagus | |
|---|---|---|
| Protein | 49% | 34% |
| Carbohydrates | ~ | 61% |
| Fat | 51% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and trout are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in trout comprise of 100% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has more dietary fiber than trout - asparagus has 2.1g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Asparagus and trout contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Trout is an excellent source of protein and it has 10 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Asparagus has 53.8 times less saturated fat than trout - asparagus has 0.04g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Asparagus has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and asparagus does not contain significant amounts.
Vitamins
Vitamin C
Asparagus and trout contain similar amounts of Vitamin C - asparagus has 5.6mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has 129% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than asparagus - trout has 64.6iu of Vitamin D per 100 grams and asparagus does not contain significant amounts.
Vitamin E
Trout has 192% more Vitamin E than asparagus - asparagus has 1.1mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Asparagus has 824% more Vitamin K than trout - asparagus has 41.6ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more niacin, Vitamin B6 and Vitamin B12, however, asparagus contains more pantothenic acid and folate. Both trout and asparagus contain significant amounts of thiamin and riboflavin.
| Trout | Asparagus | |
|---|---|---|
| Thiamin | 0.14 MG | 0.143 MG |
| Riboflavin | 0.11 MG | 0.141 MG |
| Niacin | 6.811 MG | 0.978 MG |
| Pantothenic acid | ~ | 0.274 MG |
| Vitamin B6 | 0.375 MG | 0.091 MG |
| Folate | 12 UG | 52 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Asparagus and trout contain similar amounts of calcium - asparagus has 24mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Asparagus is a great source of iron and it has 449% more iron than trout - asparagus has 2.1mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both asparagus and trout are high in potassium. Trout has 129% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.
| Trout | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.01 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than asparagus per 100 grams.
| Trout | Asparagus | |
|---|---|---|
| linoleic acid | 1.929 G | 0.04 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 0.04 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 113g
(
small fillet
)
|
Daily Values (%) |
Asparagus 134g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 232KCAL 12% |
|
759% | calories | 5% |
|
27KCAL 1% | |
|
|
5% | carbohydrates | >999% |
|
5.2G 2% | ||
|
|
5% | dietary fiber | >999% |
|
2.8G 11% | ||
| 0.05G | 5% | sugar | >999% | 2.5G | |||
| 13G 20% |
|
>999% | total fat | 5% |
|
0.16G 0.3% | |
| 2.5G 14% |
|
>999% | saturated fat | 5% |
|
0.05G 0.3% | |
| 4.5G | >999% | monounsaturated fat | 5% | ||||
| 3.8G | >999% | polyunsaturated fat | 5% | 0.07G | |||
| 81MG | >999% | cholesterol | 5% | ||||
| 425MG 28% |
|
>999% | sodium | 5% |
|
2.7MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 98UG 14% |
|
92% | Vitamin A | 5% |
|
51UG 7% | |
| 3.8MG 5% |
|
5% | Vitamin C | 97% |
|
7.5MG 10% | |
| 73IU 15% |
|
>999% | Vitamin D | 5% |
|
||
| 35MG 4% |
|
9% | calcium | 5% |
|
32MG 3% | |
| 0.44MG 2% |
|
5% | iron | 559% |
|
2.9MG 16% | |
| 35MG 11% |
|
84% | magnesium | 5% |
|
19MG 6% | |
| 523MG 23% |
|
93% | potassium | 5% |
|
271MG 12% | |
| 0.16MG 14% |
|
5% | thiamin (Vit B1) | 19% |
|
0.19MG 17% | |
| 0.12MG 11% |
|
5% | riboflavin (Vit B2) | 58% |
|
0.19MG 17% | |
| 7.7MG 55% |
|
492% | niacin (Vit B3) | 5% |
|
1.3MG 9% | |
| 0.42MG 33% |
|
250% | Vitamin B6 | 5% |
|
0.12MG 9% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.37MG 7% | ||
| 14UG 3% |
|
5% | folate (Vit B9) | 400% |
|
70UG 17% | |
| 5.1UG 211% |
|
>999% | Vitamin B12 | 5% |
|
||
| 3.7MG 25% |
|
147% | Vitamin E | 5% |
|
1.5MG 10% | |
| 5.1UG 6% |
|
5% | Vitamin K | 998% |
|
56UG 62% | |
| 28G 55% |
|
865% | protein | 5% |
|
2.9G 6% | |
| 90MG 21% |
|
329% | choline | 5% |
|
21MG 5% | |
| 0.06MG 5% |
|
5% | copper | 316% |
|
0.25MG 21% | |
|
|
5% | manganese | >999% |
|
0.21MG 12% | ||
| 313MG 45% |
|
347% | phosphorus | 5% |
|
70MG 10% | |
| 33UG 59% |
|
964% | selenium | 5% |
|
3.1UG 6% | |
| 0.62MG 8% |
|
5% | zinc | 16% |
|
0.72MG 9% | |
| 72G | 5% | Water | 74% | 125G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does asparagus or trout contain more calories in 100 grams?Trout is high in calories and asparagus has 90% less calories than trout - asparagus has 20 calories in 100g and trout has 205 calories.
Is asparagus or trout better for protein?
Trout is a fantastic source of protein and it has 10 times more protein than asparagus - asparagus has 2.2g of protein per 100 grams and trout has 24.4g of protein.
Does asparagus or trout have more carbohydrates?
By weight, both asparagus and trout are low in carbohydrates - asparagus has 3.9g of carbs for 100g and trout has 0.1g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in trout comprise of 100% sugar.
Does asparagus or trout contain more potassium?
Both asparagus and trout are high in potassium. Trout has 130% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and trout has 463mg of potassium.