Trout vs. Tofu
Nutrition comparison of Cooked Trout and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
trout
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in trout and tofu:
- Both tofu and trout are high in protein.
- For omega-3 fatty acids, trout has more dha, epa and dpa than tofu.
- Tofu has 69% less saturated fat than trout.
- Tofu is an excellent source of calcium and iron.
- Trout has more niacin, Vitamin B6 and Vitamin B12, however, tofu contains more pantothenic acid.
- Trout has signficantly more Vitamin A than tofu.
- Trout has signficantly more Vitamin D than tofu.
- Trout is an excellent source of potassium.
USDA sources for nutritional information: Trout (Trout, cooked, NS as to cooking method) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Trout is high in calories and tofu has 63% less calories than trout - tofu has 76 calories per 100 grams and trout has 205 calories.
For macronutrient ratios, trout is heavier in protein, lighter in carbs and similar to tofu for fat. Trout has a macronutrient ratio of 49:0:51 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Trout | Tofu | |
|---|---|---|
| Protein | 49% | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 51% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and trout are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.
The carbs in tofu are made of 67% sugar and 33% dietary fiber, whereas the carbs in trout comprise of 100% sugar.
dietary fiber
Tofu has more dietary fiber than trout - tofu has 0.3g of dietary fiber per 100 grams and trout does not contain significant amounts.
sugar
Tofu and trout contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and trout has 0.04g of sugar.
Protein
protein
Both tofu and trout are high in protein. Trout has 202% more protein than tofu - tofu has 8.1g of protein per 100 grams and trout has 24.4g of protein.
Fat
saturated fat
Tofu has 69% less saturated fat than trout - tofu has 0.69g of saturated fat per 100 grams and trout has 2.2g of saturated fat.
cholesterol
Tofu has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and tofu does not contain significant amounts.
Vitamins
Vitamin C
Trout has 33 times more Vitamin C than tofu - tofu has 0.1mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.
Vitamin A
Trout has signficantly more Vitamin A than tofu - trout has 87ug of Vitamin A per 100 grams and tofu does not contain significant amounts.
Vitamin D
Trout has signficantly more Vitamin D than tofu - trout has 64.6iu of Vitamin D per 100 grams and tofu does not contain significant amounts.
Vitamin E
Trout has 329 times more Vitamin E than tofu - tofu has 0.01mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.
Vitamin K
Tofu and trout contain similar amounts of Vitamin K - tofu has 2.4ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.
The B Vitamins
Trout has more niacin, Vitamin B6 and Vitamin B12, however, tofu contains more pantothenic acid. Both trout and tofu contain significant amounts of thiamin, riboflavin and folate.
| Trout | Tofu | |
|---|---|---|
| Thiamin | 0.14 MG | 0.081 MG |
| Riboflavin | 0.11 MG | 0.052 MG |
| Niacin | 6.811 MG | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | 0.375 MG | 0.047 MG |
| Folate | 12 UG | 15 UG |
| Vitamin B12 | 4.47 UG | ~ |
Minerals
calcium
Tofu is an excellent source of calcium and it has 10 times more calcium than trout - tofu has 350mg of calcium per 100 grams and trout has 31mg of calcium.
iron
Tofu is an excellent source of iron and it has 12 times more iron than trout - tofu has 5.4mg of iron per 100 grams and trout has 0.39mg of iron.
potassium
Trout is an excellent source of potassium and it has 283% more potassium than tofu - tofu has 121mg 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 DHA, EPA and DPA than tofu per 100 grams. Both trout and tofu contain significant amounts of alpha linoleic acid (ALA).
| Trout | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.268 G | 0.319 G |
| DHA | 0.631 G | ~ |
| EPA | 0.265 G | ~ |
| DPA | 0.111 G | ~ |
| Total | 1.275 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, both trout and tofu contain significant amounts of linoleic acid.
| Trout | Tofu | |
|---|---|---|
| linoleic acid | 1.929 G | 2.38 G |
| other omega 6 | 0.053 G | ~ |
| Total | 1.982 G | 2.38 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.
Cooked Trout g
()
|
Daily Values (%) |
Tofu 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 tofu or trout contain more calories in 100 grams?Trout is high in calories and tofu has 60% less calories than trout - tofu has 76 calories in 100g and trout has 205 calories.
Is tofu or trout better for protein?
Both tofu and trout are high in protein. Trout has 200% more protein than tofu - tofu has 8.1g of protein per 100 grams and trout has 24.4g of protein.
Does tofu or trout contain more calcium?
Tofu is a rich source of calcium and it has 10 times more calcium than trout - tofu has 350mg of calcium in 100 grams and trout has 31mg of calcium.
Does tofu or trout contain more iron?
Tofu is an abundant source of iron and it has 12 times more iron than trout - tofu has 5.4mg of iron in 100 grams and trout has 0.39mg of iron.
Does tofu or trout contain more potassium?
Trout is a rich source of potassium and it has 280% more potassium than tofu - tofu has 121mg of potassium in 100 grams and trout has 463mg of potassium.