Trout vs. Spam
Nutrition comparison of Cooked Trout and Spam
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
spam
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and spam:
- Both spam and trout are high in calories, potassium and protein.
- For omega-3 fatty acids, trout has more dha, epa and dpa than spam.
- Spam is an excellent source of Vitamin C.
- Trout has more niacin, folate and Vitamin B12.
- Trout has signficantly more Vitamin A than spam.
- Trout has signficantly more calcium than spam.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Spam (Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spam and trout are high in calories. Spam has 43% more calories than trout - spam has 293 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, lighter in carbs and much lighter in fat compared to spam per calorie. Trout has a macronutrient ratio of 49:0:51 and for spam, 17:5:78 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Spam | |
|---|---|---|
| Protein | 49% | 17% |
| Carbohydrates | ~ | 5% |
| Fat | 51% | 78% |
| Alcohol | ~ | ~ |
carbohydrates
Both spam and trout are low in carbohydrates - spam has 3.4g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Trout and spam contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and spam does not contain significant amounts.
Protein
protein
Both spam and trout are high in protein. Trout has 95% more protein than spam - spam has 12.5g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Spam is high in saturated fat and trout has 75% less saturated fat than spam - spam has 8.9g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Spam and trout contain similar amounts of cholesterol - spam has 76mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Spam is an excellent source of Vitamin C and it has 11 times more Vitamin C than trout - spam has 43mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than spam - trout has 87ug of Vitamin A per 100 grams and spam does not contain significant amounts.
Vitamin D
Spam has more Vitamin D than trout - spam has 23iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Trout has 12 times more Vitamin E than spam - spam has 0.24mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Trout and spam contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and spam does not contain significant amounts.
The B Vitamins
Trout has more niacin, folate and Vitamin B12. Both trout and spam contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Trout | Spam | |
|---|---|---|
| Thiamin | 0.14 MG | 0.264 MG |
| Riboflavin | 0.11 MG | 0.179 MG |
| Niacin | 6.811 MG | 3.175 MG |
| Vitamin B6 | 0.375 MG | 0.283 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 4.47 UG | 0.61 UG |
Minerals
calcium
Trout has signficantly more calcium than spam - trout has 31mg of calcium per 100 grams and spam does not contain significant amounts.
iron
Spam and trout contain similar amounts of iron - spam has 0.64mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both spam and trout are high in potassium. Spam has 22% more potassium than trout - spam has 564mg 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 spam per 100 grams. Both trout and spam contain significant amounts of alpha linoleic acid (ALA).
| Trout | Spam | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.23 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.23 G |
omega 6s
Comparing omega-6 fatty acids, both trout and spam contain significant amounts of linoleic acid.
| Trout | Spam | |
|---|---|---|
| linoleic acid | 1.929 G | 2.436 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 2.436 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 (%) |
Spam 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 spam or trout contain more calories in 100 grams?Both spam and trout are high in calories. Spam has 40% more calories than trout - spam has 293 calories in 100g and trout has 205 calories.
Is spam or trout better for protein?
Both spam and trout are high in protein. Trout has 100% more protein than spam - spam has 12.5g of protein per 100 grams and trout has 24.4g of protein.
Does spam or trout contain more potassium?
Both spam and trout are high in potassium. Spam has 20% more potassium than trout - spam has 564mg of potassium in 100 grams and trout has 463mg of potassium.