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.
Detailed nutritional comparison of trout and spam is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Trout src
Image of Spam src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Trout or Spam .

Note: The specific food items compared are: 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) .

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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.