Trout vs. Nori
Nutrition comparison of Cooked Trout and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and nori:
- Both nori and trout are high in potassium.
- Nori has 34.9 times less saturated fat than trout.
- Nori has more riboflavin, pantothenic acid and folate, however, trout contains more niacin, Vitamin B6 and Vitamin B12.
- Nori has signficantly more iron than trout.
- Nori is an excellent source of Vitamin A, Vitamin C and calcium.
- Trout has signficantly more Vitamin D than nori.
- Trout is an excellent source of protein.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and nori has 83% less calories than trout - nori has 35 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is lighter in protein, much lighter in carbs and much heavier in fat compared to nori per calorie. Trout has a macronutrient ratio of 49:0:51 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Nori | |
|---|---|---|
| Protein | 49% | 67% |
| Carbohydrates | ~ | 33% |
| Fat | 51% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori and trout contain similar amounts of carbs - nori has 5.1g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Nori has more dietary fiber than trout - nori has 0.3g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Nori and trout contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Trout is an excellent source of protein and it has 320% more protein than nori - nori has 5.8g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Nori has 34.9 times less saturated fat than trout - nori has 0.06g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Nori has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and nori does not contain significant amounts.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has 10 times more Vitamin C than trout - nori has 39mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Nori is an excellent source of Vitamin A and it has 199% more Vitamin A than trout - nori has 260ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than nori - trout has 64.6iu of Vitamin D per 100 grams and nori does not contain significant amounts.
Vitamin E
Trout has 230% more Vitamin E than nori - nori has 1mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Nori and trout contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Nori has more riboflavin, pantothenic acid and folate, however, trout contains more niacin, Vitamin B6 and Vitamin B12. Both trout and nori contain significant amounts of thiamin.
| Trout | Nori | |
|---|---|---|
| Thiamin | 0.14 MG | 0.098 MG |
| Riboflavin | 0.11 MG | 0.446 MG |
| Niacin | 6.811 MG | 1.47 MG |
| Pantothenic acid | ~ | 0.521 MG |
| Vitamin B6 | 0.375 MG | 0.159 MG |
| Folate | 12 UG | 146 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Nori is an excellent source of calcium and it has 126% more calcium than trout - nori has 70mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Nori has signficantly more iron than trout - nori has 1.8mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both nori and trout are high in potassium. Trout has 30% more potassium than nori - nori has 356mg 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 nori per 100 grams.
| Trout | Nori | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.001 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | 0.08 G |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than nori per 100 grams.
| Trout | Nori | |
|---|---|---|
| linoleic acid | 1.929 G | 0.004 G |
| other omega 6 | 0.053 G | 0.009 G |
| Total | 1.982 G | 0.013 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 g
()
|
Daily Values (%) |
Nori 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 nori or trout contain more calories in 100 grams?Trout is high in calories and nori has 80% less calories than trout - nori has 35 calories in 100g and trout has 205 calories.
Is nori or trout better for protein?
Trout is a fantastic source of protein and it has 320% more protein than nori - nori has 5.8g of protein per 100 grams and trout has 24.4g of protein.
Does nori or trout have more carbohydrates?
By weight, nori and trout contain similar amounts of carbs - nori has 5.1g of carbs for 100g and trout has 0.1g of carbohydrates.
Does nori or trout contain more calcium?
Nori is a rich source of calcium and it has 130% more calcium than trout - nori has 70mg of calcium in 100 grams and trout has 31mg of calcium.
Does nori or trout contain more potassium?
Both nori and trout are high in potassium. Trout has 30% more potassium than nori - nori has 356mg of potassium in 100 grams and trout has 463mg of potassium.