Greek Yogurt vs. Trout
Nutrition comparison of Greek Yogurt and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and trout:
- Both greek yogurt and trout are high in protein.
- Greek yogurt has 6.2 times less cholesterol than trout.
- Greek yogurt is an excellent source of calcium.
- Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, greek yogurt contains more riboflavin and pantothenic acid.
- Trout has signficantly more Vitamin D than greek yogurt.
- Trout is an excellent source of potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and greek yogurt has 64% less calories than trout - greek yogurt has 73 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, greek yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to trout per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Trout | |
|---|---|---|
| Protein | 55% | 49% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and trout are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
The carbs in greek yogurt and trout are both made of 100% sugar.
sugar
Greek yogurt and trout contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both greek yogurt and trout are high in protein. Trout has 145% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Greek yogurt and trout contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
trans fat
Both greek yogurt and trout are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and trout does not contain significant amounts.
cholesterol
Greek yogurt has 6.2 times less cholesterol than trout - greek yogurt has 10mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has 325% more Vitamin C than greek yogurt - greek yogurt has 0.8mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Greek yogurt and trout contain similar amounts of Vitamin A - greek yogurt has 90ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than greek yogurt - trout has 64.6iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Trout has 81 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Greek yogurt and trout contain similar amounts of Vitamin K - greek yogurt has 0.2ug 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, greek yogurt contains more riboflavin and pantothenic acid. Both greek yogurt and trout contain significant amounts of folate.
| Greek Yogurt | Trout | |
|---|---|---|
| Thiamin | 0.044 MG | 0.14 MG |
| Riboflavin | 0.233 MG | 0.11 MG |
| Niacin | 0.197 MG | 6.811 MG |
| Pantothenic acid | 0.47 MG | ~ |
| Vitamin B6 | 0.055 MG | 0.375 MG |
| Folate | 12 UG | 12 UG |
| Vitamin B12 | 0.52 UG | 4.47 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 271% more calcium than trout - greek yogurt has 115mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Greek yogurt and trout contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 228% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.
| Greek Yogurt | Trout | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.268 G |
| DHA | ~ | 0.631 G |
| EPA | ~ | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.007 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Trout | |
|---|---|---|
| other omega 6 | 0.002 G | 0.053 G |
| linoleic acid | 0.065 G | 1.929 G |
| Total | 0.067 G | 1.982 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.
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Trout (Trout, cooked, NS as to cooking method) .
Greek Yogurt g
()
|
Daily Values (%) |
Cooked Trout g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does greek yogurt or trout contain more calories in 100 grams?Trout is high in calories and greek yogurt has 60% less calories than trout - greek yogurt has 73 calories in 100g and trout has 205 calories.
Is greek yogurt or trout better for protein?
Both greek yogurt and trout are high in protein. Trout has 150% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and trout has 24.4g of protein.
Does greek yogurt or trout contain more calcium?
Greek yogurt is a rich source of calcium and it has 270% more calcium than trout - greek yogurt has 115mg of calcium in 100 grams and trout has 31mg of calcium.
Does greek yogurt or trout contain more potassium?
Trout is a rich source of potassium and it has 230% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and trout has 463mg of potassium.