Trout vs. Soy Sauce
Nutrition comparison of Cooked Trout and Soy Sauce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
soy sauce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and soy sauce:
- Both soy sauce and trout are high in potassium and protein.
- Soy sauce has 29 times less saturated fat than trout.
- Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, soy sauce contains more pantothenic acid.
- Trout has signficantly more Vitamin A than soy sauce.
- Trout has signficantly more Vitamin D than soy sauce.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Soy Sauce (Soy sauce made from soy and wheat (shoyu)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and soy sauce has 74% less calories than trout - soy sauce has 53 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 soy sauce per calorie. Trout has a macronutrient ratio of 49:0:51 and for soy sauce, 56:34:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Soy Sauce | |
|---|---|---|
| Protein | 49% | 56% |
| Carbohydrates | ~ | 34% |
| Fat | 51% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Both soy sauce and trout are low in carbohydrates - soy sauce has 4.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Soy sauce has more dietary fiber than trout - soy sauce has 0.8g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Soy sauce and trout contain similar amounts of sugar - soy sauce has 0.4g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both soy sauce and trout are high in protein. Trout has 200% more protein than soy sauce - soy sauce has 8.1g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Soy sauce has 29 times less saturated fat than trout - soy sauce has 0.07g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Soy sauce has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and soy sauce does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than soy sauce - trout has 3.4mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than soy sauce - trout has 87ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than soy sauce - trout has 64.6iu of Vitamin D per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than soy sauce - trout has 3.3mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Trout and soy sauce contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Trout has more thiamin, niacin, Vitamin B6 and Vitamin B12, however, soy sauce contains more pantothenic acid. Both trout and soy sauce contain significant amounts of riboflavin and folate.
| Trout | Soy Sauce | |
|---|---|---|
| Thiamin | 0.14 MG | 0.033 MG |
| Riboflavin | 0.11 MG | 0.165 MG |
| Niacin | 6.811 MG | 2.196 MG |
| Pantothenic acid | ~ | 0.297 MG |
| Vitamin B6 | 0.375 MG | 0.148 MG |
| Folate | 12 UG | 14 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Soy sauce and trout contain similar amounts of calcium - soy sauce has 33mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Soy sauce has 272% more iron than trout - soy sauce has 1.5mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both soy sauce and trout are high in potassium. Soy sauce is very similar to soy sauce for potassium - soy sauce has 435mg 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 soy sauce per 100 grams.
| Trout | Soy Sauce | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.029 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.029 G |
omega 6s
Comparing omega-6 fatty acids, trout has more linoleic acid than soy sauce per 100 grams.
| Trout | Soy Sauce | |
|---|---|---|
| linoleic acid | 1.929 G | 0.234 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 0.234 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 (%) |
Soy Sauce 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 soy sauce or trout contain more calories in 100 grams?Trout is high in calories and soy sauce has 70% less calories than trout - soy sauce has 53 calories in 100g and trout has 205 calories.
Is soy sauce or trout better for protein?
Both soy sauce and trout are high in protein. Trout has 200% more protein than soy sauce - soy sauce has 8.1g of protein per 100 grams and trout has 24.4g of protein.
Does soy sauce or trout have more carbohydrates?
By weight, both soy sauce and trout are low in carbohydrates - soy sauce has 4.9g of carbs for 100g and trout has 0.1g of carbohydrates.
Does soy sauce or trout contain more potassium?
Both soy sauce and trout are high in potassium. Soy sauce is very similar to soy sauce for potassium - soy sauce has 435mg of potassium in 100 grams and trout has 463mg of potassium.