Trout vs. Pistachio
Nutrition comparison of Cooked Trout and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and pistachio:
- Both pistachio and trout are high in calories, potassium and protein.
- For omega-3 fatty acids, trout has more dha, epa and dpa than pistachio.
- Pistachio has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, trout contains more niacin and Vitamin B12.
- Pistachio is an excellent source of calcium, dietary fiber and iron.
- Trout has 192.5 times less sugar than pistachio.
- Trout has signficantly less carbohydrates than pistachio.
- Trout has signficantly more Vitamin A than pistachio.
- Trout has signficantly more Vitamin D than pistachio.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and trout are high in calories. Pistachio has 179% more calories than trout - pistachio has 572 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, lighter in carbs and lighter in fat compared to pistachio per calorie. Trout has a macronutrient ratio of 49:0:51 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Pistachio | |
|---|---|---|
| Protein | 49% | 14% |
| Carbohydrates | ~ | 19% |
| Fat | 51% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than trout - pistachio has 10.3g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout has 192.5 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both pistachio and trout are high in protein. Trout has 16% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and trout has 61% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Pistachio has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio and trout contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than pistachio - trout has 64.6iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio and trout contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Pistachio and trout contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, trout contains more niacin and Vitamin B12.
| Trout | Pistachio | |
|---|---|---|
| Thiamin | 0.14 MG | 0.695 MG |
| Riboflavin | 0.11 MG | 0.234 MG |
| Niacin | 6.811 MG | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | 0.375 MG | 1.122 MG |
| Folate | 12 UG | 51 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 245% more calcium than trout - pistachio has 107mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Pistachio is an excellent source of iron and it has 933% more iron than trout - pistachio has 4mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both pistachio and trout are high in potassium. Pistachio has 117% more potassium than trout - pistachio has 1007mg 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 DHA, EPA and DPA than pistachio per 100 grams. Both trout and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Trout | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.212 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than trout per 100 grams.
| Trout | Pistachio | |
|---|---|---|
| linoleic acid | 1.929 G | 13.125 G |
| other omega 6 | 0.053 G | 0.005 G |
| Total | 1.982 G | 13.13 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 (%) |
Pistachio 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 pistachio or trout contain more calories in 100 grams?Both pistachio and trout are high in calories. Pistachio has 180% more calories than trout - pistachio has 572 calories in 100g and trout has 205 calories.
Is pistachio or trout better for protein?
Both pistachio and trout are high in protein. Trout has 20% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and trout has 24.4g of protein.
Does pistachio or trout contain more calcium?
Pistachio is a rich source of calcium and it has 250% more calcium than trout - pistachio has 107mg of calcium in 100 grams and trout has 31mg of calcium.
Does pistachio or trout contain more iron?
Pistachio is an abundant source of iron and it has 930% more iron than trout - pistachio has 4mg of iron in 100 grams and trout has 0.39mg of iron.
Does pistachio or trout contain more potassium?
Both pistachio and trout are high in potassium. Pistachio has 120% more potassium than trout - pistachio has 1007mg of potassium in 100 grams and trout has 463mg of potassium.