Egg Yolk vs. Trout
Nutrition comparison of Egg Yolk and Cooked Trout
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
cooked
trout
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and trout:
- Both egg yolk and trout are high in calories and protein.
- Egg yolk has more riboflavin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A, Vitamin D and calcium.
- Trout is an excellent source of potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and trout are high in calories. Egg yolk has 57% more calories than trout - egg yolk has 322 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, egg yolk is much lighter in protein, heavier in carbs and much heavier in fat compared to trout per calorie. Egg yolk has a macronutrient ratio of 20:5:75 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Trout | |
|---|---|---|
| Protein | 20% | 49% |
| Carbohydrates | 5% | ~ |
| Fat | 75% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both egg yolk and trout are low in carbohydrates - egg yolk has 3.6g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Egg yolk and trout contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both egg yolk and trout are high in protein. Trout has 54% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and trout has 77% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and trout has 93% less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and trout has 72mg of cholesterol.
Vitamins
Vitamin C
Trout has more Vitamin C than egg yolk - trout has 3.4mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 338% more Vitamin A than trout - egg yolk has 381ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than trout - egg yolk has 218iu of Vitamin D per 100 grams and trout does not contain significant amounts.
Vitamin E
Egg yolk and trout contain similar amounts of Vitamin E - egg yolk has 2.6mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Egg yolk and trout contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12. Both egg yolk and trout contain significant amounts of thiamin and Vitamin B6.
| Egg Yolk | Trout | |
|---|---|---|
| Thiamin | 0.176 MG | 0.14 MG |
| Riboflavin | 0.528 MG | 0.11 MG |
| Niacin | 0.024 MG | 6.811 MG |
| Pantothenic acid | 2.99 MG | ~ |
| Vitamin B6 | 0.35 MG | 0.375 MG |
| Folate | 146 UG | 12 UG |
| Vitamin B12 | 1.95 UG | 4.47 UG |
Minerals
calcium
Egg yolk is an excellent source of calcium and it has 316% more calcium than trout - egg yolk has 129mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Egg yolk is a great source of iron and it has 600% more iron than trout - egg yolk has 2.7mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 325% more potassium than egg yolk - egg yolk has 109mg 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 egg yolk per 100 grams.
| Egg Yolk | Trout | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.268 G |
| DHA | 0.114 G | 0.631 G |
| EPA | 0.011 G | 0.265 G |
| DPA | ~ | 0.111 G |
| Total | 0.228 G | 1.275 G |
omega 6s
Comparing omega-6 fatty acids, both egg yolk and trout contain significant amounts of linoleic acid.
| Egg Yolk | Trout | |
|---|---|---|
| other omega 6 | 0.438 G | 0.053 G |
| linoleic acid | 3.538 G | 1.929 G |
| Total | 3.976 G | 1.982 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.
Egg Yolk g
()
|
Daily Values (%) |
Cooked Trout 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 egg yolk or trout contain more calories in 100 grams?Both egg yolk and trout are high in calories. Egg yolk has 60% more calories than trout - egg yolk has 322 calories in 100g and trout has 205 calories.
Is egg yolk or trout better for protein?
Both egg yolk and trout are high in protein. Trout has 50% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and trout has 24.4g of protein.
Does egg yolk or trout contain more calcium?
Egg yolk is a rich source of calcium and it has 320% more calcium than trout - egg yolk has 129mg of calcium in 100 grams and trout has 31mg of calcium.
Does egg yolk or trout contain more potassium?
Trout is a rich source of potassium and it has 330% more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and trout has 463mg of potassium.