Trout vs. Dates
Nutrition comparison of Cooked Trout and Dates
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
dates
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and dates:
- Both dates and trout are high in calories and potassium.
- Date is an excellent source of calcium and dietary fiber.
- Trout has more thiamin, niacin and Vitamin B12, however, date contains more pantothenic acid.
- Trout has signficantly more Vitamin A than date.
- Trout has signficantly more Vitamin D than date.
- Trout is an excellent source of protein.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Dates (Dates, medjool) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and trout are high in calories. Date has 35% more calories than trout - date has 277 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is much heavier in protein, much lighter in carbs and much heavier in fat compared to dates per calorie. Trout has a macronutrient ratio of 49:0:51 and for dates, 2:98:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Dates | |
|---|---|---|
| Protein | 49% | 2% |
| Carbohydrates | ~ | 98% |
| Fat | 51% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and trout has 100% less carbohydrates than date - date has 75g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than trout - date has 6.7g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Date is high in sugar and trout has 100% less sugar than date - date has 66.5g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Trout is an excellent source of protein and it has 12 times more protein than date - date has 1.8g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Date has less saturated fat than trout - trout has 2.2g of saturated fat per 100 grams and date does not contain significant amounts.
cholesterol
Date has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than date - trout has 3.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than date - date has 7ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than date - trout has 64.6iu of Vitamin D per 100 grams and date does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than date - trout has 3.3mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and trout contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more thiamin, niacin and Vitamin B12, however, date contains more pantothenic acid. Both trout and dates contain significant amounts of riboflavin, Vitamin B6 and folate.
| Trout | Dates | |
|---|---|---|
| Thiamin | 0.14 MG | 0.05 MG |
| Riboflavin | 0.11 MG | 0.06 MG |
| Niacin | 6.811 MG | 1.61 MG |
| Pantothenic acid | ~ | 0.805 MG |
| Vitamin B6 | 0.375 MG | 0.249 MG |
| Folate | 12 UG | 15 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Date is an excellent source of calcium and it has 106% more calcium than trout - date has 64mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Date has 131% more iron than trout - date has 0.9mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both dates and trout are high in potassium. Date has 50% more potassium than trout - date has 696mg of potassium per 100 grams and trout has 463mg of potassium.
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 (%) |
Dates 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 dates or trout contain more calories in 100 grams?Both dates and trout are high in calories. Date has 40% more calories than trout - date has 277 calories in 100g and trout has 205 calories.
Is dates or trout better for protein?
Trout is a fantastic source of protein and it has 12 times more protein than date - date has 1.8g of protein per 100 grams and trout has 24.4g of protein.
Does dates or trout have more carbohydrates?
By weight, date is high in carbohydrates and trout has 100% fewer carbohydrates than date - date has 75g of carbs for 100g and trout has 0.1g of carbohydrates.
Does dates or trout contain more calcium?
Date is a rich source of calcium and it has 110% more calcium than trout - date has 64mg of calcium in 100 grams and trout has 31mg of calcium.
Does dates or trout contain more potassium?
Both dates and trout are high in potassium. Date has 50% more potassium than trout - date has 696mg of potassium in 100 grams and trout has 463mg of potassium.