Boiled Egg vs. Trout

Nutrition comparison of Cooked Boiled Egg and Cooked Trout


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

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

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

  • Both boiled egg and trout are high in calories and protein.
  • Boiled egg is a great source of Vitamin A, Vitamin D and calcium.
  • Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, boiled egg contains more riboflavin, pantothenic acid and folate.
  • Trout is an excellent source of potassium.
Detailed nutritional comparison of boiled egg and trout 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.


Image of Boiled Egg src
Image of Trout src

Calories and Carbs

calories

Both boiled egg and trout are high in calories. Trout has 32% more calories than boiled egg - boiled egg has 155 calories per 100 grams and trout has 205 calories.

For macronutrient ratios, boiled egg is lighter in protein, heavier in fat and similar to trout for carbs. Boiled egg has a macronutrient ratio of 34:3:64 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Boiled Egg Trout
Protein 34% 49%
Carbohydrates 3% ~
Fat 64% 51%
Alcohol ~ ~

carbohydrates

Both boiled egg and trout are low in carbohydrates - boiled egg has 1.1g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

The carbs in boiled egg and trout are both made of 100% sugar.

sugar

Boiled egg and trout contain similar amounts of sugar - boiled egg has 1.1g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both boiled egg and trout are high in protein. Trout has 94% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Trout has 33% less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

cholesterol

Boiled egg is high in cholesterol and trout has 81% less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and trout has 72mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Boiled egg is a great source of Vitamin A and it has 71% more Vitamin A than trout - boiled egg has 149ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin D

Boiled egg is a great source of Vitamin D and it has more Vitamin D than trout - boiled egg has 87iu of Vitamin D per 100 grams and trout does not contain significant amounts.

Vitamin E

Trout has 220% more Vitamin E than boiled egg - boiled egg has 1mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Boiled egg and trout contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.

The B Vitamins

Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, boiled egg contains more riboflavin, pantothenic acid and folate.

Boiled Egg Trout
Thiamin 0.066 MG 0.14 MG
Riboflavin 0.513 MG 0.11 MG
Niacin 0.064 MG 6.811 MG
Pantothenic acid 1.398 MG ~
Vitamin B6 0.121 MG 0.375 MG
Folate 44 UG 12 UG
Vitamin B12 1.11 UG 4.47 UG

Minerals

calcium

Boiled egg is a great source of calcium and it has 61% more calcium than trout - boiled egg has 50mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Boiled egg has 205% more iron than trout - boiled egg has 1.2mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Trout is an excellent source of potassium and it has 267% more potassium than boiled egg - boiled egg has 126mg 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 boiled egg per 100 grams.

Boiled Egg Trout
alpha linoleic acid 0.035 G 0.268 G
DHA 0.038 G 0.631 G
EPA 0.005 G 0.265 G
DPA ~ 0.111 G
Total 0.078 G 1.275 G

omega 6s

Comparing omega-6 fatty acids, both boiled egg and trout contain significant amounts of linoleic acid.

Boiled Egg Trout
linoleic acid 1.188 G 1.929 G
other omega 6 0.149 G 0.053 G
Total 1.337 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 Boiled Egg or Trout .

Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Trout (Trout, cooked, NS as to cooking method) .

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FAQ

Does boiled egg or trout contain more calories in 100 grams?
Both boiled egg and trout are high in calories. Trout has 30% more calories than boiled egg - boiled egg has 155 calories in 100g and trout has 205 calories.

Is boiled egg or trout better for protein?
Both boiled egg and trout are high in protein. Trout has 90% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and trout has 24.4g of protein.

Does boiled egg or trout contain more potassium?
Trout is a rich source of potassium and it has 270% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and trout has 463mg of potassium.

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