Trout vs. Walnut

Nutrition comparison of Cooked Trout and Walnut


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

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

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

  • Both walnut and trout are high in calories, potassium and protein.
  • Trout has signficantly more Vitamin A than walnut.
  • Walnut has more thiamin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12.
  • Walnut is a great source of iron.
  • Walnut is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of trout and walnut 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 Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Trout src
Image of Walnut src

Calories and Carbs

calories

Both walnut and trout are high in calories - walnut has 654kcal of calories per 100 grams and trout has 205kcal of calories.

dietary fiber

Walnut is an excellent source of dietary fiber and it has more dietary fiber than trout - walnut has 6.7g of dietary fiber per 100 grams and trout does not contain significant amounts.

sugar

Walnut and trout contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both walnut and trout are high in protein - walnut has 15.2g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Walnut is high in saturated fat and trout has less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

Vitamins

Vitamin C

Walnut and trout contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.

Vitamin A

Trout has signficantly more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin E

Trout has more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

The B Vitamins

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

Trout Walnut
Thiamin 0.14 MG 0.341 MG
Riboflavin 0.11 MG 0.15 MG
Niacin 6.811 MG 1.125 MG
Pantothenic acid ~ 0.57 MG
Vitamin B6 0.375 MG 0.537 MG
Folate 12 UG 98 UG
Vitamin B12 4.47 UG ~

Minerals

calcium

Walnut is an excellent source of calcium and it has more calcium than trout - walnut has 98mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Walnut is a great source of iron and it has more iron than trout - walnut has 2.9mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Both walnut and trout are high in potassium - walnut has 441mg of potassium per 100 grams and trout has 463mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, Walnut has more alpha linoleic acid (ALA) than trout per 100 grams, however, trout contains more dha, epa and dpa than walnut per 100 grams.

Trout Walnut
alpha linoleic acid 0.268 G 9.08 G
DHA 0.631 G ~
EPA 0.265 G ~
DPA 0.111 G ~
Total 1.275 G 9.08 G

omega 6s

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

Trout Walnut
linoleic acid 1.929 G 38.093 G
other omega 6 ~ 0.063 G
Total 1.929 G 38.156 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 Walnut (Nuts, walnuts, english) .

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