Trout vs. Lotus Seeds
Nutrition comparison of Cooked Trout and Lotus 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
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and lotus seeds:
- Both lotus seeds and trout are high in calories, potassium and protein.
- Lotus seed has 5.6 times less saturated fat than trout.
- Lotus seed has more thiamin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12.
- Lotus seed is an excellent source of calcium and iron.
- Trout has signficantly more Vitamin A than lotus seed.
- Trout has signficantly more Vitamin D than lotus seed.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and trout are high in calories. Lotus seed has 62% more calories than trout - lotus seed has 332 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 lotus seeds per calorie. Trout has a macronutrient ratio of 49:0:51 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Lotus Seeds | |
|---|---|---|
| Protein | 49% | 18% |
| Carbohydrates | ~ | 77% |
| Fat | 51% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and trout has 100% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
sugar
Trout and lotus seeds contain similar amounts of sugar - trout has 0.04g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and trout are high in protein. Trout has 58% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Lotus seed has 5.6 times less saturated fat than trout - lotus seed has 0.33g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Lotus seed has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin C
Trout has more Vitamin C than lotus seed - trout has 3.4mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Trout has signficantly more Vitamin A than lotus seed - lotus seed has 3ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.
Vitamin D
Trout has signficantly more Vitamin D than lotus seed - trout has 64.6iu of Vitamin D per 100 grams and lotus seed does not contain significant amounts.
Vitamin E
Trout has more Vitamin E than lotus seed - trout has 3.3mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Trout and lotus seeds contain similar amounts of Vitamin K - trout has 4.5ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12. Both trout and lotus seeds contain significant amounts of riboflavin and Vitamin B6.
| Trout | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.64 MG |
| Riboflavin | 0.11 MG | 0.15 MG |
| Niacin | 6.811 MG | 1.6 MG |
| Pantothenic acid | ~ | 0.851 MG |
| Vitamin B6 | 0.375 MG | 0.629 MG |
| Folate | 12 UG | 104 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 426% more calcium than trout - lotus seed has 163mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 805% more iron than trout - lotus seed has 3.5mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Both lotus seeds and trout are high in potassium. Lotus seed has 195% more potassium than trout - lotus seed has 1368mg 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 lotus seed per 100 grams.
| Trout | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.102 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, both trout and lotus seeds contain significant amounts of linoleic acid.
| Trout | Lotus Seeds | |
|---|---|---|
| linoleic acid | 1.929 G | 1.064 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 1.064 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 Lotus Seeds (Seeds, lotus seeds, dried) .
Cooked Trout g
()
|
Daily Values (%) |
Lotus 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 lotus seeds or trout contain more calories in 100 grams?Both lotus seeds and trout are high in calories. Lotus seed has 60% more calories than trout - lotus seed has 332 calories in 100g and trout has 205 calories.
Is lotus seeds or trout better for protein?
Both lotus seeds and trout are high in protein. Trout has 60% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and trout has 24.4g of protein.
Does lotus seeds or trout have more carbohydrates?
By weight, lotus seed is high in carbohydrates and trout has 100% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and trout has 0.1g of carbohydrates.
Does lotus seeds or trout contain more calcium?
Lotus seed is a rich source of calcium and it has 430% more calcium than trout - lotus seed has 163mg of calcium in 100 grams and trout has 31mg of calcium.
Does lotus seeds or trout contain more iron?
Lotus seed is an abundant source of iron and it has 810% more iron than trout - lotus seed has 3.5mg of iron in 100 grams and trout has 0.39mg of iron.
Does lotus seeds or trout contain more potassium?
Both lotus seeds and trout are high in potassium. Lotus seed has 200% more potassium than trout - lotus seed has 1368mg of potassium in 100 grams and trout has 463mg of potassium.