Tilapia (Raw)vsTrout (Raw)
Tilapia (Raw) has 96 calories and 20g protein per 100g. Trout (Raw) has 119 calories and 21g protein per 100g Trout (Raw) has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tilapia (Raw) vs Trout (Raw)
Go with Tilapia (Raw) at just 96 kcal per 100g — 19% fewer calories.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Trout (Raw) provides 481mg of potassium per 100g — important for muscle function and hydration.
Trout (Raw) provides 67mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Fish Trout Rainbow Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 119kcal6% | <0.1kcal |
| Protein | 20g40% | 21g41% | <0.1g |
| Total Fat | 1.7g2% | 3.5g4% | <0.1g |
| Saturated Fat | 0.58g3% | 0.72g4% | <0.1g |
| Cholesterol | 50mg17% | 59mg20% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 19mcg2% | <0.1mcg |
| Vitamin C | 0mg0% | 2.4mg3% | <0.1mg |
| Vitamin D | 3.1mcg16% | — | — |
| Vitamin E | 0.40mg3% | — | — |
| Vitamin K | 1.4mcg1% | — | — |
| Vitamin B6 | 0.16mg10% | 0.41mg24% | <0.1mg |
| Vitamin B12 | 1.6mcg66% | 4.5mcg185% | <0.1mcg |
| Folate | 24mcg6% | 12mcg3% | +12mcg |
| Thiamin (B1) | <0.1mg3% | 0.12mg10% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.10mg8% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 5.4mg34% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 31mg1% | +21mg |
| Calcium | 10mg1% | 67mg5% | <0.1mg |
| Iron | 0.56mg3% | 0.70mg4% | <0.1mg |
| Potassium | 302mg6% | 481mg10% | <0.1mg |
| Phosphorus | 170mg14% | 271mg22% | <0.1mg |
| Magnesium | 27mg6% | 31mg7% | <0.1mg |
| Zinc | 0.33mg3% | 1.1mg10% | <0.1mg |
| Copper | <0.1mg8% | 0.11mg12% | <0.1mg |
| Manganese | <0.1mg2% | 0.16mg7% | <0.1mg |
| Selenium | 42mcg76% | 13mcg23% | +29mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is moderately lower in calories than Trout (Raw), containing 96 kcal compared to 119 kcal per 100g (24% fewer calories).
Protein: Both are similar in protein content, with Tilapia (Raw) providing 20.1g and Trout (Raw) providing 20.5g per 100g.
Fat: Trout (Raw) has more fat (3.46g vs 1.7g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Trout (Raw): 19mcg vs 0mcg), Vitamin C (Trout (Raw): 2.4mg vs 0mg), Thiamin (B1) (Trout (Raw): 0.123mg vs 0.041mg).
Key Minerals: Notable mineral differences include Calcium (Trout (Raw): 67mg vs 10mg), Manganese (Trout (Raw): 0.158mg vs 0.037mg), Selenium (Tilapia (Raw): 41.8mcg vs 12.6mcg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Tilapia (Raw) fits a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Tilapia
More with Trout
❓Frequently Asked Questions
- Which has more protein, Tilapia (Raw) or Trout (Raw)?
- Trout (Raw) has more protein with 20.5g per 100g compared to 20.1g for Tilapia (Raw).
- Which is lower in calories, Tilapia (Raw) or Trout (Raw)?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 119 kcal.
- Is Tilapia (Raw) or Trout (Raw) healthier?
- It depends on your goals. Tilapia (Raw) has 96 calories and 20.1g protein per 100g, while Trout (Raw) has 119 calories and 20.5g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Tilapia (Raw) or Trout (Raw)?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 3.46g.