Trout (Raw)vsPork Cured (Baked)
Trout (Raw) has 119 calories and 21g protein per 100g. Pork Cured (Baked) has 548 calories and 36g protein per 100g Pork Cured (Baked) has more protein, Trout (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Trout (Raw) vs Pork Cured (Baked)
Go with Trout (Raw) at just 119 kcal per 100g — 78% fewer calories.
Trout (Raw) will keep you satisfied longer with 20.5g protein, 3.5g fat — fat and protein slow digestion while fiber adds bulk.
Trout (Raw) packs 20.5g of protein per 100g (69% of calories from protein) — the better pick for muscle growth and recovery.
Trout (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
Trout (Raw) provides 67mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Trout (Raw)
No major nutritional red flags stand out per 100g.
Pork Cured (Baked)
High in sodium at 2190mg per 100g, so it may not be the best fit for a low-sodium diet.
High in saturated fat with 14.2g per 100g, which is worth watching if you are managing heart health or cholesterol.
Relatively high in cholesterol at 107mg per 100g.
Calorie-dense at 548 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Trout Rainbow Wild Raw | Pork Cured Bacon Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 119kcal6% | 548kcal27% | <0.1kcal |
| Protein | 21g41% | 36g71% | <0.1g |
| Total Fat | 3.5g4% | 43g56% | <0.1g |
| Saturated Fat | 0.72g4% | 14g71% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 59mg20% | 107mg36% | <0.1mg |
| Carbohydrates | 0g0% | 1.4g0% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | — | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 19mcg2% | 11mcg1% | +8.0mcg |
| Vitamin C | 2.4mg3% | 0mg0% | +2.4mg |
| Vitamin E | — | 0.32mg2% | — |
| Vitamin K | — | 0.10mcg0% | — |
| Vitamin B6 | 0.41mg24% | 0.31mg18% | +<0.1mg |
| Vitamin B12 | 4.5mcg185% | 1.2mcg48% | +3.3mcg |
| Folate | 12mcg3% | 2.0mcg1% | +10mcg |
| Thiamin (B1) | 0.12mg10% | 0.35mg29% | <0.1mg |
| Riboflavin (B2) | 0.10mg8% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 5.4mg34% | 11mg66% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 31mg1% | 2190mg95% | <0.1mg |
| Calcium | 67mg5% | 10mg1% | +57mg |
| Iron | 0.70mg4% | 1.5mg8% | <0.1mg |
| Potassium | 481mg10% | 539mg11% | <0.1mg |
| Phosphorus | 271mg22% | 506mg40% | <0.1mg |
| Magnesium | 31mg7% | 30mg7% | +1.0mg |
| Zinc | 1.1mg10% | 3.4mg31% | <0.1mg |
| Copper | 0.11mg12% | 0.18mg20% | <0.1mg |
| Manganese | 0.16mg7% | <0.1mg1% | +0.14mg |
| Selenium | 13mcg23% | 59mcg107% | <0.1mcg |
🔬Nutritional Analysis
Calories: Trout (Raw) is significantly lower in calories at just 119 kcal per 100g compared to 548 kcal for Pork Cured (Baked) — that's 361% fewer calories, making Trout (Raw) the better choice for calorie-conscious diets.
Protein: Pork Cured (Baked) has more protein per 100g (35.7g vs 20.5g), but Trout (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Trout (Raw) is the leaner option with 3.46g of total fat per 100g compared to 43.3g. Trout (Raw) has less saturated fat (0.722g vs 14.2g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Trout (Raw): 2.4mg vs 0mg), Folate (Trout (Raw): 12mcg vs 2mcg), Vitamin B12 (Trout (Raw): 4.45mcg vs 1.16mcg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Pork Cured (Baked): 2190mg vs 31mg), Manganese (Trout (Raw): 0.158mg vs 0.022mg), Calcium (Trout (Raw): 67mg vs 10mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Trout (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Trout (Raw) or Pork Cured (Baked)?
- Pork Cured (Baked) has more protein with 35.7g per 100g compared to 20.5g for Trout (Raw).
- Which is lower in calories, Trout (Raw) or Pork Cured (Baked)?
- Trout (Raw) is lower in calories with 119 kcal per 100g versus 548 kcal.
- Is Trout (Raw) or Pork Cured (Baked) healthier?
- It depends on your goals. Trout (Raw) has 119 calories and 20.5g protein per 100g, while Pork Cured (Baked) has 548 calories and 35.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Trout (Raw) or Pork Cured (Baked)?
- Trout (Raw) is leaner with 3.46g of fat per 100g compared to 43.3g.