Trout vs. Sunflower Seeds
Nutrition comparison of Cooked Trout and Sunflower Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and sunflower seeds:
- Both sunflower seeds and trout are high in calories, potassium and protein.
- Sunflower seed has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, trout contains more Vitamin B12.
- Sunflower seed is a great source of calcium.
- Sunflower seed is an excellent source of dietary fiber and iron.
- Trout has 204.9 times less carbohydrates than sunflower seed.
- Trout has signficantly more Vitamin A than sunflower seed.
- Trout has signficantly more Vitamin D than sunflower seed.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and trout are high in calories. Sunflower seed has 202% more calories than trout - sunflower seed has 619 calories per 100 grams and trout has 205 calories.
| Trout | Sunflower Seeds | |
|---|---|---|
| Protein | 49% | 10% |
| Carbohydrates | ~ | 12% |
| Fat | 51% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Trout has 204.9 times less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Sunflower seed is an excellent source of dietary fiber and it has more dietary fiber than trout - sunflower seed has 11.5g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Trout and sunflower seeds contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and trout are high in protein. Trout has 42% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and trout has 63% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Sunflower seed has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and sunflower seed does not contain significant amounts.
Vitamins
Vitamin C
Sunflower seeds and trout contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than sunflower seed - trout has 87ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than sunflower seed - trout has 64.6iu of Vitamin D per 100 grams and sunflower seed does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than sunflower seed - trout has 3.3mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
Vitamin K
Trout and sunflower seeds contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Sunflower seed has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate, however, trout contains more Vitamin B12. Both trout and sunflower seeds contain significant amounts of niacin.
| Trout | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.325 MG |
| Riboflavin | 0.11 MG | 0.285 MG |
| Niacin | 6.811 MG | 4.198 MG |
| Pantothenic acid | ~ | 7.056 MG |
| Vitamin B6 | 0.375 MG | 0.805 MG |
| Folate | 12 UG | 238 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Sunflower seed is a great source of calcium and it has 84% more calcium than trout - sunflower seed has 57mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Sunflower seed is an excellent source of iron and it has 16 times more iron than trout - sunflower seed has 6.8mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both sunflower seeds and trout are high in potassium. Sunflower seed has a little more potassium (6%) than trout by weight - sunflower seed has 491mg 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 sunflower seed per 100 grams.
| Trout | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.079 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than trout per 100 grams.
| Trout | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 1.929 G | 37.39 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 37.39 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.
Note: The specific food items compared are: Trout (Trout, cooked, NS as to cooking method) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Cooked Trout g
()
|
Daily Values (%) |
Sunflower Seeds 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 sunflower seeds or trout contain more calories in 100 grams?Both sunflower seeds and trout are high in calories. Sunflower seed has 200% more calories than trout - sunflower seed has 619 calories in 100g and trout has 205 calories.
Is sunflower seeds or trout better for protein?
Both sunflower seeds and trout are high in protein. Trout has 40% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and trout has 24.4g of protein.
Does sunflower seeds or trout contain more iron?
Sunflower seed is an abundant source of iron and it has 16 times more iron than trout - sunflower seed has 6.8mg of iron in 100 grams and trout has 0.39mg of iron.
Does sunflower seeds or trout contain more potassium?
Both sunflower seeds and trout are high in potassium. Sunflower seed has a little more potassium ( 10%) than trout by weight - sunflower seed has 491mg of potassium in 100 grams and trout has 463mg of potassium.