How many calories are in one fillet of trout?

Trout has 349 calories per fillet or 205 calories for every 100 grams. Most of its calories are from fat and protein.

How much protein is in one fillet of trout?

An excellent source of protein, a single fillet of Trout contains 83% of recommended daily values or 41.5 grams of protein.

What vitamins and minerals are in trout?

Trout is an excellent source of many nutrients, including protein, Vitamin A, calcium, potassium, niacin, Vitamin B6 and Vitamin B12. It also contains significant amounts of magnesium, thiamin and Vitamin E.

Does trout contain omega 3 fatty acids?

Trout is a great source of healthy omega-3 fatty acids, containing a total of 2.17 grams for every fillet. It contains significant amounts of alpha linoleic acid, DHA, EPA and DPA.

Vegan Food with Nutrition Similar to Trout

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Summary
Similar plants
Similar nuts

Trout source

Similar to Trout

A nutrient dense seafood, trout is an excellent source of protein, potassium, niacin and Vitamin B12. It is also a good source of Vitamin B6. One fillet of cooked trout contains about 349 calories.

The closest vegan nutritional substitutes to trout include edamame, peanut flour and peanuts.

We compared the key nutrients in trout (Vitamin B6, protein, potassium, niacin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

plants and vegetables: Edamame, Sprouted Peas, Spirulina, Lima Beans, Dijon Mustard

nuts, grains and legumes: Peanut Flour, Peanuts, Barley, Soy Flour, Fried Tofu, Sunflower Seeds, Mung Bean, Walnut, Pistachio, Cornmeal, Pumpkin Seeds, Oats, , Cashews, Pasta

The details of the top vegan 20 foods most nutritionally similar to trout are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to trout including edamame, sprouted peas, spirulina, lima beans and dijon mustard.

Edamame

Similarity: 78%

Edamame is also high in protein and potassium. Moreover, edamame contains more dietary fiber, Vitamin C, calcium, iron and pantothenic acid than trout.

For 100 grams of trout and edamame:

Trout (3/4 cup)		Edamame (5/8 cup)
0.38	Vitamin B6 (MG)	0.1
24	protein (G)	12
463	potassium (MG)	436
6.8	niacin (MG)	0.92
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin A, Vitamin E, niacin and Vitamin B6 than edamame by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	121
0	dietary fiber (G)	5.2
0.04	sugar (G)	2.2
2.2	saturated fat (G)	0.62
0	trans fat (G)	0.01
3.4	Vitamin C (MG)	6.1
87	Vitamin A (UG)	15
3.3	Vitamin E (MG)	0.68
31	calcium (MG)	63
0.39	iron (MG)	2.3
0.14	thiamin (MG)	0.2
0.11	riboflavin (MG)	0.16
0	pantothenic acid (MG)	0.4
0.38	Vitamin B6 (MG)	0.1
12	folate (UG)	311
4.5	Vitamin B12 (UG)	0

0.782 | 0.782 | 3.97 Complete Comparison:
Edamame vs. Trout

Sprouted Peas

Similarity: 77%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, iron, thiamin, pantothenic acid and folate than trout.

For 100 grams of trout and sprouted peas:

Trout (3/4 cup)		Sprouted Peas (7/8 cup)
0.38	Vitamin B6 (MG)	0.27
24	protein (G)	8.8
463	potassium (MG)	381
6.8	niacin (MG)	3.1
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin A, Vitamin E, niacin and Vitamin B6 than sprouted peas by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	124
0.04	sugar (G)	0
2.2	saturated fat (G)	0.12
3.4	Vitamin C (MG)	10
87	Vitamin A (UG)	0
3.3	Vitamin E (MG)	0
31	calcium (MG)	36
0.39	iron (MG)	2.3
0.14	thiamin (MG)	0.23
0.11	riboflavin (MG)	0.16
0	pantothenic acid (MG)	1
0.38	Vitamin B6 (MG)	0.27
12	folate (UG)	144
4.5	Vitamin B12 (UG)	0

0.774 | 0.774 | 2.96 Complete Comparison:
Sprouted Peas vs. Trout

Spirulina

Similarity: 76%

More nutritionally dense than trout, spirulina is high in many of the same nutrients as trout, including protein, potassium, niacin and Vitamin B6. Moreover, spirulina contains more dietary fiber, Vitamin C, Vitamin E, calcium and iron than trout.

For 100 grams of trout and spirulina:

Trout (3/4 cup)		Spirulina (14 tbsps)
0.38	Vitamin B6 (MG)	0.36
24	protein (G)	57
463	potassium (MG)	1363
6.8	niacin (MG)	13
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin A and Vitamin B12 than spirulina by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	290
0	dietary fiber (G)	3.6
0.04	sugar (G)	3.1
2.2	saturated fat (G)	2.7
3.4	Vitamin C (MG)	10
87	Vitamin A (UG)	29
3.3	Vitamin E (MG)	5
31	calcium (MG)	120
0.39	iron (MG)	29
0.14	thiamin (MG)	2.4
0.11	riboflavin (MG)	3.7
0	pantothenic acid (MG)	3.5
0.38	Vitamin B6 (MG)	0.36
12	folate (UG)	94
4.5	Vitamin B12 (UG)	0

0.764 | 0.764 | 10.32 Complete Comparison:
Spirulina vs. Trout

Lima Beans

Similarity: 75%

Lima beans are also high in potassium and contains some of the same nutrients. Moreover, lima beans contains more dietary fiber, Vitamin C, iron, thiamin and pantothenic acid than trout.

For 100 grams of trout and lima beans:

Trout (3/4 cup)		Lima Beans (5/8 cup)
0.38	Vitamin B6 (MG)	0.2
24	protein (G)	6.8
463	potassium (MG)	467
6.8	niacin (MG)	1.5
4.5	Vitamin B12 (UG)	0

However, trout does contain more protein, Vitamin A, Vitamin E and niacin than lima beans by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	113
0	dietary fiber (G)	4.9
0.04	sugar (G)	1.5
2.2	saturated fat (G)	0.2
3.4	Vitamin C (MG)	23
87	Vitamin A (UG)	10
3.3	Vitamin E (MG)	0.32
31	calcium (MG)	34
0.39	iron (MG)	3.1
0.14	thiamin (MG)	0.22
0.11	riboflavin (MG)	0.1
0	pantothenic acid (MG)	0.25
0.38	Vitamin B6 (MG)	0.2
12	folate (UG)	34
4.5	Vitamin B12 (UG)	0

0.75 | 0.75 | 3.18 Complete Comparison:
Lima Beans vs. Trout

Dijon Mustard

Similarity: 73%

More nutritionally dense than trout, dijon mustard is high in many of the same nutrients as trout, including protein, potassium, niacin and Vitamin B6. Moreover, dijon mustard contains more dietary fiber, Vitamin C, Vitamin E and calcium than trout.

For 100 grams of trout and dijon mustard:

Trout (3/4 cup)		Dijon Mustard (50 tsps)
0.38	Vitamin B6 (MG)	0.4
24	protein (G)	26
463	potassium (MG)	738
6.8	niacin (MG)	4.7
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin A and Vitamin B12 than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	508
0	dietary fiber (G)	12
0.04	sugar (G)	6.8
2.2	saturated fat (G)	2
3.4	Vitamin C (MG)	7.1
87	Vitamin A (UG)	2
3.3	Vitamin E (MG)	5.1
31	calcium (MG)	266
0.39	iron (MG)	9.2
0.14	thiamin (MG)	0.81
0.11	riboflavin (MG)	0.26
0	pantothenic acid (MG)	0.81
0.38	Vitamin B6 (MG)	0.4
12	folate (UG)	162
4.5	Vitamin B12 (UG)	0

0.73 | 0.73 | 10.48 Complete Comparison:
Dijon Mustard vs. Trout

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to trout. Peanut flour, peanuts, barley, soy flour and fried tofu are all high in Vitamin B6, protein, potassium, niacin and or Vitamin B12.

Peanut Flour

Similarity: 78%

More nutritionally dense than trout, peanut flour is high in many of the same nutrients as trout, including protein, potassium, niacin and Vitamin B6. Moreover, peanut flour contains more dietary fiber, calcium, iron and thiamin than trout.

For 100 grams of trout and peanut flour:

Trout (3/4 cup)		Peanut Flour (1.75 cup)
0.38	Vitamin B6 (MG)	0.5
24	protein (G)	52
463	potassium (MG)	1290
6.8	niacin (MG)	27
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E and Vitamin B12 than peanut flour by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	327
0	dietary fiber (G)	16
0.04	sugar (G)	8.2
2.2	saturated fat (G)	0.06
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	0
3.3	Vitamin E (MG)	0.05
31	calcium (MG)	140
0.39	iron (MG)	2.1
0.14	thiamin (MG)	0.7
0.11	riboflavin (MG)	0.48
0	pantothenic acid (MG)	2.7
0.38	Vitamin B6 (MG)	0.5
12	folate (UG)	248
4.5	Vitamin B12 (UG)	0

0.778 | 0.778 | 10.16 Complete Comparison:
Peanut Flour vs. Trout

Peanuts

Similarity: 78%

Peanuts are high in many of the same nutrients as trout, including protein, potassium, niacin and Vitamin B6. Also, peanuts contains more dietary fiber, Vitamin E and calcium than trout.

For 100 grams of trout and peanuts:

Trout (3/4 cup)		Peanuts (5/8 cup)
0.38	Vitamin B6 (MG)	0.47
24	protein (G)	24
463	potassium (MG)	634
6.8	niacin (MG)	14
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A and Vitamin B12 than peanuts by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	587
0	dietary fiber (G)	8.4
0.04	sugar (G)	4.9
2.2	saturated fat (G)	7.7
0	trans fat (G)	0.03
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	0
3.3	Vitamin E (MG)	4.9
31	calcium (MG)	58
0.39	iron (MG)	1.6
0.14	thiamin (MG)	0.15
0.11	riboflavin (MG)	0.2
0	pantothenic acid (MG)	1
0.38	Vitamin B6 (MG)	0.47
12	folate (UG)	97
4.5	Vitamin B12 (UG)	0

0.777 | 0.777 | 7.45 Complete Comparison:
Peanuts vs. Trout

Barley

Similarity: 77%

Barley is also high in protein, potassium and niacin. Also, barley contains more dietary fiber, iron and pantothenic acid than trout.

For 100 grams of trout and barley:

Trout (3/4 cup)		Barley (1/2 cup)
0.38	Vitamin B6 (MG)	0.26
24	protein (G)	9.9
463	potassium (MG)	280
6.8	niacin (MG)	4.6
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E and Vitamin B6 than barley by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	352
0	dietary fiber (G)	16
0.04	sugar (G)	0.8
2.2	saturated fat (G)	0.24
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	1
3.3	Vitamin E (MG)	0.02
31	calcium (MG)	29
0.39	iron (MG)	2.5
0.14	thiamin (MG)	0.19
0.11	riboflavin (MG)	0.11
0	pantothenic acid (MG)	0.28
0.38	Vitamin B6 (MG)	0.26
12	folate (UG)	23
4.5	Vitamin B12 (UG)	0

0.774 | 0.774 | 4.82 Complete Comparison:
Barley vs. Trout

Soy Flour

Similarity: 77%

More nutritionally dense than trout, soy flour is also high in protein, potassium and Vitamin B6. Moreover, soy flour contains more dietary fiber, calcium, iron and thiamin than trout.

For 100 grams of trout and soy flour:

Trout (3/4 cup)		Soy Flour (1.25 cup)
0.38	Vitamin B6 (MG)	1.1
24	protein (G)	50
463	potassium (MG)	2090
6.8	niacin (MG)	3
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E, niacin and Vitamin B12 than soy flour by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	372
0	dietary fiber (G)	16
0.04	sugar (G)	9.3
2.2	saturated fat (G)	1.3
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	2
3.3	Vitamin E (MG)	0.55
31	calcium (MG)	285
0.39	iron (MG)	8.2
0.14	thiamin (MG)	1.1
0.11	riboflavin (MG)	0.28
0	pantothenic acid (MG)	1.6
0.38	Vitamin B6 (MG)	1.1
12	folate (UG)	289
4.5	Vitamin B12 (UG)	0

0.773 | 0.773 | 11.51 Complete Comparison:
Soy Flour vs. Trout

Fried Tofu

Similarity: 77%

Fried tofu is also high in protein and contains some of the same nutrients. Moreover, fried tofu contains more dietary fiber, calcium, iron and pantothenic acid than trout.

For 100 grams of trout and fried tofu:

Trout (3/4 cup)		Fried Tofu (3.5 ounces)
0.38	Vitamin B6 (MG)	0.1
24	protein (G)	19
463	potassium (MG)	146
6.8	niacin (MG)	0.1
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E, potassium and niacin than fried tofu by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	270
0	dietary fiber (G)	3.9
0.04	sugar (G)	2.7
2.2	saturated fat (G)	2.9
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	1
3.3	Vitamin E (MG)	0.04
31	calcium (MG)	372
0.39	iron (MG)	4.9
0.14	thiamin (MG)	0.17
0.11	riboflavin (MG)	0.05
0	pantothenic acid (MG)	0.14
0.38	Vitamin B6 (MG)	0.1
12	folate (UG)	27
4.5	Vitamin B12 (UG)	0

0.769 | 0.769 | 4.39 Complete Comparison:
Fried Tofu vs. Trout

Sunflower Seeds

Similarity: 76%

Sunflower seeds are high in many of the same nutrients as trout, including protein, potassium, niacin and Vitamin B6. Moreover, sunflower seeds contains more dietary fiber, calcium, iron and thiamin than trout.

For 100 grams of trout and sunflower seeds:

Trout (3/4 cup)		Sunflower Seeds (3/4 cup)
0.38	Vitamin B6 (MG)	0.81
24	protein (G)	17
463	potassium (MG)	491
6.8	niacin (MG)	4.2
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin A, Vitamin E and Vitamin B12 than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	619
0	dietary fiber (G)	12
0.04	sugar (G)	0
2.2	saturated fat (G)	6
3.4	Vitamin C (MG)	1.4
87	Vitamin A (UG)	0
3.3	Vitamin E (MG)	0
31	calcium (MG)	57
0.39	iron (MG)	6.8
0.14	thiamin (MG)	0.33
0.11	riboflavin (MG)	0.29
0	pantothenic acid (MG)	7.1
0.38	Vitamin B6 (MG)	0.81
12	folate (UG)	238
4.5	Vitamin B12 (UG)	0

0.764 | 0.764 | 8.9 Complete Comparison:
Sunflower Seeds vs. Trout

Mung Bean

Similarity: 76%

Mung bean is also high in protein, potassium and Vitamin B6. Moreover, mung bean contains more dietary fiber, calcium, iron and thiamin than trout.

For 100 grams of trout and mung bean:

Trout (3/4 cup)		Mung Bean (1/2 cup)
0.38	Vitamin B6 (MG)	0.38
24	protein (G)	24
463	potassium (MG)	1246
6.8	niacin (MG)	2.3
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin A, Vitamin E, niacin and Vitamin B12 than mung bean by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	347
0	dietary fiber (G)	16
0.04	sugar (G)	6.6
2.2	saturated fat (G)	0.35
3.4	Vitamin C (MG)	4.8
87	Vitamin A (UG)	6
3.3	Vitamin E (MG)	0.51
31	calcium (MG)	132
0.39	iron (MG)	6.7
0.14	thiamin (MG)	0.62
0.11	riboflavin (MG)	0.23
0	pantothenic acid (MG)	1.9
0.38	Vitamin B6 (MG)	0.38
12	folate (UG)	625
4.5	Vitamin B12 (UG)	0

0.761 | 0.761 | 7.63 Complete Comparison:
Mung Bean vs. Trout

Walnut

Similarity: 75%

Walnut is also high in protein, potassium and Vitamin B6. Moreover, walnut contains more dietary fiber, calcium, iron and thiamin than trout.

For 100 grams of trout and walnut:

Trout (3/4 cup)		Walnut (7/8 cup)
0.38	Vitamin B6 (MG)	0.54
24	protein (G)	15
463	potassium (MG)	441
6.8	niacin (MG)	1.1
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin A, Vitamin E, niacin and Vitamin B12 than walnut by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	654
0	dietary fiber (G)	6.7
0.04	sugar (G)	2.6
2.2	saturated fat (G)	6.1
3.4	Vitamin C (MG)	1.3
87	Vitamin A (UG)	1
3.3	Vitamin E (MG)	0.7
31	calcium (MG)	98
0.39	iron (MG)	2.9
0.14	thiamin (MG)	0.34
0.11	riboflavin (MG)	0.15
0	pantothenic acid (MG)	0.57
0.38	Vitamin B6 (MG)	0.54
12	folate (UG)	98
4.5	Vitamin B12 (UG)	0

0.751 | 0.751 | 6.28 Complete Comparison:
Walnut vs. Trout

Pistachio

Similarity: 74%

Pistachio is also high in protein, potassium and Vitamin B6. Also, pistachio contains more dietary fiber, calcium and iron than trout.

For 100 grams of trout and pistachio:

Trout (3/4 cup)		Pistachio (7/8 cup)
0.38	Vitamin B6 (MG)	1.1
24	protein (G)	21
463	potassium (MG)	1007
6.8	niacin (MG)	1.4
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin A, niacin and Vitamin B12 than pistachio by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	572
0	dietary fiber (G)	10
0.04	sugar (G)	7.7
2.2	saturated fat (G)	5.6
3.4	Vitamin C (MG)	3
87	Vitamin A (UG)	13
3.3	Vitamin E (MG)	2.2
31	calcium (MG)	107
0.39	iron (MG)	4
0.14	thiamin (MG)	0.7
0.11	riboflavin (MG)	0.23
0	pantothenic acid (MG)	0.51
0.38	Vitamin B6 (MG)	1.1
12	folate (UG)	51
4.5	Vitamin B12 (UG)	0

0.741 | 0.741 | 7.29 Complete Comparison:
Pistachio vs. Trout

Cornmeal

Similarity: 73%

Cornmeal is also high in protein, potassium and Vitamin B6. Moreover, cornmeal contains more dietary fiber, iron, thiamin and pantothenic acid than trout.

For 100 grams of trout and cornmeal:

Trout (3/4 cup)		Cornmeal (7/8 cup)
0.38	Vitamin B6 (MG)	0.59
24	protein (G)	9.9
463	potassium (MG)	322
6.8	niacin (MG)	2.5
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E and calcium than cornmeal by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	384
0	dietary fiber (G)	9.4
0.04	sugar (G)	1.6
2.2	saturated fat (G)	1
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	0
3.3	Vitamin E (MG)	0.37
31	calcium (MG)	6
0.39	iron (MG)	3
0.14	thiamin (MG)	0.3
0.11	riboflavin (MG)	0.09
0	pantothenic acid (MG)	0.6
0.38	Vitamin B6 (MG)	0.59
12	folate (UG)	34
4.5	Vitamin B12 (UG)	0

0.727 | 0.727 | 4.2 Complete Comparison:
Cornmeal vs. Trout

Pumpkin Seeds

Similarity: 72%

Pumpkin seeds are also high in protein and potassium. Also, pumpkin seeds contains more dietary fiber, calcium and iron than trout.

For 100 grams of trout and pumpkin seeds:

Trout (3/4 cup)		Pumpkin Seeds (1.5 cup)
0.38	Vitamin B6 (MG)	0.04
24	protein (G)	19
463	potassium (MG)	919
6.8	niacin (MG)	0.29
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E, thiamin and niacin than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	446
0	dietary fiber (G)	18
0.04	sugar (G)	0
2.2	saturated fat (G)	3.7
3.4	Vitamin C (MG)	0.3
87	Vitamin A (UG)	3
3.3	Vitamin E (MG)	0
31	calcium (MG)	55
0.39	iron (MG)	3.3
0.14	thiamin (MG)	0.03
0.11	riboflavin (MG)	0.05
0	pantothenic acid (MG)	0.06
0.38	Vitamin B6 (MG)	0.04
12	folate (UG)	9
4.5	Vitamin B12 (UG)	0

0.722 | 0.722 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Trout

Oats

Similarity: 72%

Oats are also high in protein and potassium. Moreover, oats contains more dietary fiber, calcium, iron, thiamin and pantothenic acid than trout.

For 100 grams of trout and oats:

Trout (3/4 cup)		Oats (5/8 cup)
0.38	Vitamin B6 (MG)	0.12
24	protein (G)	17
463	potassium (MG)	429
6.8	niacin (MG)	0.96
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E, niacin and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	389
0	dietary fiber (G)	11
0.04	sugar (G)	0
2.2	saturated fat (G)	1.2
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	0
3.3	Vitamin E (MG)	0
31	calcium (MG)	54
0.39	iron (MG)	4.7
0.14	thiamin (MG)	0.76
0.11	riboflavin (MG)	0.14
0	pantothenic acid (MG)	1.3
0.38	Vitamin B6 (MG)	0.12
12	folate (UG)	56
4.5	Vitamin B12 (UG)	0

0.721 | 0.721 | 6.04 Complete Comparison:
Oats vs. Trout

Similarity: 72%

is also high in protein, potassium and Vitamin B6. Moreover, contains more dietary fiber, iron, thiamin, riboflavin and pantothenic acid than trout.

For 100 grams of trout and :

Trout (3/4 cup)		(5/8 cup)
0.38	Vitamin B6 (MG)	0.62
24	protein (G)	9.4
463	potassium (MG)	287
6.8	niacin (MG)	3.6
4.5	Vitamin B12 (UG)	0

A higher water content, is less nutritionally dense than trout. Trout does contain more Vitamin C, Vitamin A, Vitamin E and calcium than by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	365
0	dietary fiber (G)	7.3
0.04	sugar (G)	0.64
2.2	saturated fat (G)	0.67
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	11
3.3	Vitamin E (MG)	0.49
31	calcium (MG)	7
0.39	iron (MG)	2.7
0.14	thiamin (MG)	0.39
0.11	riboflavin (MG)	0.2
0	pantothenic acid (MG)	0.42
0.38	Vitamin B6 (MG)	0.62
12	folate (UG)	19
4.5	Vitamin B12 (UG)	0

0.719 | 0.719 | 0 Complete Comparison:
vs. Trout

Cashews

Similarity: 72%

Cashews are also high in protein, potassium and Vitamin B6. Also, cashews contains more dietary fiber, iron and thiamin than trout.

For 100 grams of trout and cashews:

Trout (3/4 cup)		Cashews (3.5 ounces)
0.38	Vitamin B6 (MG)	0.42
24	protein (G)	18
463	potassium (MG)	660
6.8	niacin (MG)	1.1
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E, niacin and Vitamin B12 than cashews by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	553
0	dietary fiber (G)	3.3
0.04	sugar (G)	5.9
2.2	saturated fat (G)	7.8
3.4	Vitamin C (MG)	0.5
87	Vitamin A (UG)	0
3.3	Vitamin E (MG)	0.9
31	calcium (MG)	37
0.39	iron (MG)	6.7
0.14	thiamin (MG)	0.42
0.11	riboflavin (MG)	0.06
0	pantothenic acid (MG)	0.86
0.38	Vitamin B6 (MG)	0.42
12	folate (UG)	25
4.5	Vitamin B12 (UG)	0

0.715 | 0.715 | 7.58 Complete Comparison:
Cashews vs. Trout

Pasta

Similarity: 70%

Pasta is also high in protein, potassium and niacin. Moreover, pasta contains more dietary fiber, iron, thiamin, riboflavin and pantothenic acid than trout.

For 100 grams of trout and pasta:

Trout (3/4 cup)		Pasta (1 cup)
0.38	Vitamin B6 (MG)	0.14
24	protein (G)	13
463	potassium (MG)	223
6.8	niacin (MG)	7.2
4.5	Vitamin B12 (UG)	0

However, trout does contain more Vitamin C, Vitamin A, Vitamin E and calcium than pasta by weight.

Here is a comparison of the rest of nutrients:

205	calories (KCAL)	371
0	dietary fiber (G)	3.2
0.04	sugar (G)	2.7
2.2	saturated fat (G)	0.28
3.4	Vitamin C (MG)	0
87	Vitamin A (UG)	0
3.3	Vitamin E (MG)	0.11
31	calcium (MG)	21
0.39	iron (MG)	3.3
0.14	thiamin (MG)	0.89
0.11	riboflavin (MG)	0.4
0	pantothenic acid (MG)	0.43
0.38	Vitamin B6 (MG)	0.14
12	folate (UG)	237
4.5	Vitamin B12 (UG)	0

0.702 | 0.702 | 5.81 Complete Comparison:
Pasta vs. Trout

Other Nutritional Substitutes

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