Trout vs. Cashews

Nutrition comparison of Cooked Trout and Cashews


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

We compared the nutritional contents of cooked trout versus cashews (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Trout source
Image of Cashews source

Calories and Carbs

calories

Both cashews and trout are high in calories - cashew has 553kcal of calories per 100 grams and trout has 205kcal of calories.

dietary fiber

Cashew is a excellent source of dietary fiber and it has more dietary fiber than trout - cashew has 3.3g of dietary fiber per 100 grams and trout does not contain significant amounts.

sugar

Trout has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both cashews and trout are high in protein - cashew has 18.2g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Cashew is high in saturated fat and trout has less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

Vitamins

Vitamin C

Trout has more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.

Vitamin A

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

Vitamin E

Trout has more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

The B Vitamins

Cashew has more thiamin and pantothenic acid, however, trout contains more niacin and vitamin b12. Both trout and cashews contain significant amounts of riboflavin, vitamin b6 and folate.

Trout Cashews
Thiamin 0.14 MG 0.423 MG
Riboflavin 0.11 MG 0.058 MG
Niacin 6.811 MG 1.062 MG
Pantothenic acid ~ 0.864 MG
Vitamin B6 0.375 MG 0.417 MG
Folate 12 UG 25 UG
Vitamin B12 4.47 UG ~

Minerals

calcium

Cashews and trout contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Cashew is a excellent source of iron and it has more iron than trout - cashew has 6.7mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Both cashews and trout are high in potassium - cashew has 660mg 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 cashew per 100 grams.

Trout Cashews
alpha linoleic acid 0.268 G 0.062 G
DHA 0.631 G ~
EPA 0.265 G ~
DPA 0.111 G ~
Total 1.275 G 0.062 G

omega 6s

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

Trout Cashews
linoleic acid 1.929 G 7.782 G
other omega 6 ~ 0.266 G
Total 1.929 G 8.048 G

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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: Trout (Trout, cooked, NS as to cooking method) and Cashews (Nuts, cashew nuts, raw) .

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Cooked Trout
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