Egg vs. Trout

Nutrition comparison of 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 egg versus cooked trout (100g each) below using 2020 USDA and NIH data[1].

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

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


Image of Egg src
Image of Trout src

Calories and Carbs

calories

Both egg and trout are high in calories. Trout has 43% more calories than egg - egg has 143 calories per 100 grams and trout has 205 calories.

For macronutrient ratios, egg is lighter in protein, heavier in fat and similar to trout for carbs. Egg has a macronutrient ratio of 36:2:62 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Trout
Protein 36% 49%
Carbohydrates 2% ~
Fat 62% 51%
Alcohol ~ ~

carbohydrates

Both egg and trout are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

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

sugar

Egg and trout contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

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

Fat

saturated fat

Egg and trout contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

trans fat

Both egg and trout are low in trans fat - egg has 0.04g of trans fat per 100 grams and trout does not contain significant amounts.

cholesterol

Egg is high in cholesterol and trout has 81% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and trout has 72mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Egg is an excellent source of Vitamin A and it has 84% more Vitamin A than trout - egg has 160ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than trout - egg has 82iu of Vitamin D per 100 grams and trout does not contain significant amounts.

Vitamin E

Trout has 214% more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Egg and trout contain similar amounts of Vitamin K - 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, egg contains more riboflavin, pantothenic acid and folate.

Egg Trout
Thiamin 0.04 MG 0.14 MG
Riboflavin 0.457 MG 0.11 MG
Niacin 0.075 MG 6.811 MG
Pantothenic acid 1.533 MG ~
Vitamin B6 0.17 MG 0.375 MG
Folate 47 UG 12 UG
Vitamin B12 0.89 UG 4.47 UG

Minerals

calcium

Egg is a great source of calcium and it has 81% more calcium than trout - egg has 56mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Egg has 349% more iron than trout - egg has 1.8mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Trout is an excellent source of potassium and it has 236% more potassium than egg - egg has 138mg 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, DPA and EPA than egg per 100 grams.

Egg Trout
alpha linoleic acid 0.048 G 0.268 G
DHA 0.058 G 0.631 G
DPA 0.007 G 0.111 G
EPA ~ 0.265 G
Total 0.113 G 1.275 G

omega 6s

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

Egg Trout
other omega 6 0.188 G 0.053 G
linoleic acid 1.555 G 1.929 G
Total 1.743 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 Egg or Trout .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Trout (Trout, cooked, NS as to cooking method) .

Egg g

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G Water G
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FAQ

Does egg or trout contain more calories in 100 grams?
Both egg and trout are high in calories. Trout has 40% more calories than egg - egg has 143 calories in 100g and trout has 205 calories.

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

Does egg or trout contain more potassium?
Trout is a rich source of potassium and it has 240% more potassium than egg - egg has 138mg of potassium in 100 grams and trout has 463mg of potassium.