Vegan Food with Nutrition Similar to Trout


image of trout

Similar to Trout

A nutrient dense food, 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.

For vegan nutritional substitutes, the most comparable foods 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, Spirulina, Lima Beans, Dijon Mustard, Cornmeal, Nori
nuts, grains and legumes: Peanut Flour, Peanuts, Barley, Soy Flour, Mung Bean, Walnut, Pistachio, Oatmeal, Pumpkin Seeds, Oats, Cashews, Pasta, Wheat Flour, Granola
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, spirulina, lima beans, dijon mustard and cornmeal.

Edamame

image of 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
(7/8 small)
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
View More
0.782 | 0.782 | 3.97 Complete Comparison:
Edamame vs. Trout


Spirulina

image of 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
(7/8 small)
Spirulina
(7/8 cup)
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
View More
0.764 | 0.764 | 10.32 Complete Comparison:
Spirulina vs. Trout


Lima Beans

image of 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
(7/8 small)
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
View More
0.75 | 0.75 | 3.18 Complete Comparison:
Lima Beans vs. Trout


Dijon Mustard

image of 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
(7/8 small)
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
View More
0.73 | 0.73 | 10.48 Complete Comparison:
Dijon Mustard vs. Trout


Cornmeal

image of 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
(7/8 small)
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
View More
0.727 | 0.727 | 4.2 Complete Comparison:
Cornmeal vs. Trout


Nori

image of nori

Similarity: 70%

Nori is also high in potassium and contains some of the same nutrients. Moreover, nori contains more dietary fiber, Vitamin C, Vitamin A, calcium and iron than trout.

For 100 grams of trout and nori:


Trout
(7/8 small)
Nori
(38 sheets)
0.38
Vitamin B6 (MG)
0.16
24
protein (G)
5.8
463
potassium (MG)
356
6.8
niacin (MG)
1.5
4.5
Vitamin B12 (UG)
0
View More
0.696 | 0.696 | 3.47 Complete Comparison:
Nori 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 mung bean are all high in Vitamin B6, protein, potassium, niacin and or Vitamin B12.

Peanut Flour

image of 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
(7/8 small)
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
View More
0.778 | 0.778 | 10.16 Complete Comparison:
Peanut Flour vs. Trout


Peanuts

image of 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
(7/8 small)
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
View More
0.777 | 0.777 | 7.45 Complete Comparison:
Peanuts vs. Trout


Barley

image of 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
(7/8 small)
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
View More
0.774 | 0.774 | 4.82 Complete Comparison:
Barley vs. Trout


Soy Flour

image of 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
(7/8 small)
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
View More
0.773 | 0.773 | 11.51 Complete Comparison:
Soy Flour vs. Trout


Mung Bean

image of 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
(7/8 small)
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
View More
0.761 | 0.761 | 7.63 Complete Comparison:
Mung Bean vs. Trout


Walnut

image of 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
(7/8 small)
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
View More
0.751 | 0.751 | 6.28 Complete Comparison:
Walnut vs. Trout


Pistachio

image of 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
(7/8 small)
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
View More
0.741 | 0.741 | 7.29 Complete Comparison:
Pistachio vs. Trout


Oatmeal

image of oatmeal

Similarity: 73%

Oatmeal is also high in protein and potassium. Moreover, oatmeal contains more dietary fiber, calcium, iron and thiamin than trout.

For 100 grams of trout and oatmeal:


Trout
(7/8 small)
Oatmeal
(2.5 packets)
0.38
Vitamin B6 (MG)
0.12
24
protein (G)
16
463
potassium (MG)
350
6.8
niacin (MG)
0.78
4.5
Vitamin B12 (UG)
0
View More
0.727 | 0.727 | 4.29 Complete Comparison:
Oatmeal vs. Trout


Pumpkin Seeds

image of 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
(7/8 small)
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
View More
0.722 | 0.722 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Trout


Oats

image of 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
(7/8 small)
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
View More
0.721 | 0.721 | 6.04 Complete Comparison:
Oats vs. Trout


Cashews

image of 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
(7/8 small)
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
View More
0.715 | 0.715 | 7.58 Complete Comparison:
Cashews vs. Trout


Pasta

image of 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
(7/8 small)
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
View More
0.702 | 0.702 | 6.81 Complete Comparison:
Pasta vs. Trout


Wheat Flour

image of wheat flour

Similarity: 70%

Wheat flour is also high in protein and niacin. Moreover, wheat flour contains more dietary fiber, iron, thiamin, riboflavin and pantothenic acid than trout.

For 100 grams of trout and wheat flour:


Trout
(7/8 small)
Wheat Flour
(3/4 cup)
0.38
Vitamin B6 (MG)
0.04
24
protein (G)
12
463
potassium (MG)
100
6.8
niacin (MG)
7.6
4.5
Vitamin B12 (UG)
0
View More
0.698 | 0.698 | 4.97 Complete Comparison:
Wheat Flour vs. Trout


Granola

image of granola

Similarity: 69%

Granola is also high in protein, potassium and Vitamin B6. Also, granola contains more dietary fiber, Vitamin E and calcium than trout.

For 100 grams of trout and granola:


Trout
(7/8 small)
Granola
(7/8 cup)
0.38
Vitamin B6 (MG)
0.37
24
protein (G)
14
463
potassium (MG)
539
6.8
niacin (MG)
2.7
4.5
Vitamin B12 (UG)
0
View More
0.69 | 0.69 | 7.62 Complete Comparison:
Granola vs. Trout



Other Nutritional Substitutes

Food item missing