Trout vs. Pork
Nutrition comparison of Cooked Trout and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and pork:
- Both pork and trout are high in calories, potassium and protein.
- Pork has more thiamin and pantothenic acid, however, trout contains more Vitamin B12.
- Trout has signficantly more Vitamin A than pork.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and trout are high in calories. Pork has 45% more calories than trout - pork has 297 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is heavier in protein, lighter in fat and similar to pork for carbs. Trout has a macronutrient ratio of 49:0:51 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Pork | |
|---|---|---|
| Protein | 49% | 36% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Both trout and pork are low in carbohydrates - trout has 0.1g of total carbs per 100 grams and pork does not contain significant amounts.
sugar
Trout and pork contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and trout are high in protein. Pork has a little more protein (5%) than trout by weight - pork has 25.7g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Pork is high in saturated fat and trout has 72% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Pork and trout contain similar amounts of cholesterol - pork has 94mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has 386% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than trout - pork has 21iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 14 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Trout and pork contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and pantothenic acid, however, trout contains more Vitamin B12. Both trout and pork contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Trout | Pork | |
|---|---|---|
| Thiamin | 0.14 MG | 0.706 MG |
| Riboflavin | 0.11 MG | 0.22 MG |
| Niacin | 6.811 MG | 4.206 MG |
| Pantothenic acid | ~ | 0.52 MG |
| Vitamin B6 | 0.375 MG | 0.391 MG |
| Folate | 12 UG | 6 UG |
| Vitamin B12 | 4.47 UG | 0.54 UG |
Minerals
calcium
Trout has 41% more calcium than pork - pork has 22mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Pork has 231% more iron than trout - pork has 1.3mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both pork and trout are high in potassium. Trout has 28% more potassium than pork - pork has 362mg 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 pork per 100 grams.
| Trout | Pork | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.07 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, both trout and pork contain significant amounts of linoleic acid.
| Trout | Pork | |
|---|---|---|
| linoleic acid | 1.929 G | 1.64 G |
| other omega 6 | 0.053 G | 0.08 G |
| Total | 1.982 G | 1.72 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 (%) |
Cooked Pork 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 pork or trout contain more calories in 100 grams?Both pork and trout are high in calories. Pork has 50% more calories than trout - pork has 297 calories in 100g and trout has 205 calories.
Is pork or trout better for protein?
Both pork and trout are high in protein. Pork has a little more protein ( 10%) than trout by weight - pork has 25.7g of protein per 100 grams and trout has 24.4g of protein.
Does pork or trout contain more potassium?
Both pork and trout are high in potassium. Trout has 30% more potassium than pork - pork has 362mg of potassium in 100 grams and trout has 463mg of potassium.