Trout vs. Kiwi

Nutrition comparison of Cooked Trout and Kiwi


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked trout versus kiwi (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in trout and kiwi:

  • Both kiwi and trout are high in potassium.
  • Kiwi has 74.6 times less saturated fat than trout.
  • Kiwi is a great source of dietary fiber.
  • Kiwi is an excellent source of Vitamin C.
  • Trout has 145.6 times less carbohydrates than kiwi.
  • Trout has 223.7 times less sugar than kiwi.
  • Trout has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more pantothenic acid.
  • Trout has signficantly more Vitamin A than kiwi.
  • Trout has signficantly more Vitamin D than kiwi.
  • Trout is an excellent source of protein.
Detailed nutritional comparison of trout and kiwi 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 Kiwi (Kiwifruit, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Trout src
Image of Kiwi src

Calories and Carbs

calories

Trout is high in calories and kiwi has 70% less calories than trout - kiwi has 61 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 kiwi per calorie. Trout has a macronutrient ratio of 49:0:51 and for kiwi, 7:87:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Trout Kiwi
Protein 49% 7%
Carbohydrates ~ 87%
Fat 51% 7%
Alcohol ~ ~

carbohydrates

Trout has 145.6 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has more dietary fiber than trout - kiwi has 3g of dietary fiber per 100 grams and trout does not contain significant amounts.

sugar

Trout has 223.7 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Trout is an excellent source of protein and it has 20 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Kiwi has 74.6 times less saturated fat than trout - kiwi has 0.03g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

cholesterol

Kiwi has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and kiwi does not contain significant amounts.

Vitamins

Vitamin C

Kiwi is an excellent source of Vitamin C and it has 26 times more Vitamin C than trout - kiwi has 92.7mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.

Vitamin A

Trout has signficantly more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin D

Trout has signficantly more Vitamin D than kiwi - trout has 64.6iu of Vitamin D per 100 grams and kiwi does not contain significant amounts.

Vitamin E

Trout has 126% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Kiwi has 796% more Vitamin K than trout - kiwi has 40.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.

The B Vitamins

Trout has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, kiwi contains more pantothenic acid. Both trout and kiwi contain significant amounts of folate.

Trout Kiwi
Thiamin 0.14 MG 0.027 MG
Riboflavin 0.11 MG 0.025 MG
Niacin 6.811 MG 0.341 MG
Pantothenic acid ~ 0.183 MG
Vitamin B6 0.375 MG 0.063 MG
Folate 12 UG 25 UG
Vitamin B12 4.47 UG ~

Minerals

calcium

Kiwi and trout contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Kiwi and trout contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Both kiwi and trout are high in potassium. Trout has 48% more potassium than kiwi - kiwi has 312mg 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 kiwi per 100 grams.

Trout Kiwi
alpha linoleic acid 0.268 G 0.042 G
DHA 0.631 G ~
EPA 0.265 G ~
DPA 0.111 G ~
Total 1.275 G 0.042 G

omega 6s

Comparing omega-6 fatty acids, trout has more linoleic acid than kiwi per 100 grams.

Trout Kiwi
linoleic acid 1.929 G 0.246 G
other omega 6 0.053 G ~
Total 1.982 G 0.246 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 Kiwi .

Note: The specific food items compared are: Trout (Trout, cooked, NS as to cooking method) and Kiwi (Kiwifruit, green, raw) .

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FAQ

Does kiwi or trout contain more calories in 100 grams?
Trout is high in calories and kiwi has 70% less calories than trout - kiwi has 61 calories in 100g and trout has 205 calories.

Is kiwi or trout better for protein?
Trout is a fantastic source of protein and it has 20 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and trout has 24.4g of protein.

Does kiwi or trout have more carbohydrates?
By weight, trout has 145.6 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and trout has 0.1g of carbohydrates.

Does kiwi or trout contain more potassium?
Both kiwi and trout are high in potassium. Trout has 50% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and trout has 463mg of potassium.

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