Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, anchovy, european, canned in oil, drained solids is higher in more vitamins & minerals
Calories (kcal)
Fish 210
Fish oil 902
Protein (g)
Fish 28.9
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 9.71
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 0g per 100g.
Which has fewer calories?
Fish, anchovy, european, canned in oil, drained solids — 210 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, anchovy, european, canned in oil, drained solids scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fish | Fish oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 210 kcal | 902 kcal | -77% |
| Macronutrients | |||
| Water | 50.3 g | 0 g | |
| Protein | 28.9 g | 0 g | |
| Total lipid (fat) | 9.71 g | 100 g | -90% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.20 g | 30.4 g | -93% |
| Fatty acids, total monounsaturated | 3.77 g | 26.7 g | -86% |
| Cholesterol | 85.0 mg | 521 mg | -84% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.078 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.363 mg | 0 mg | |
| Niacin (Vitamin B3) | 19.9 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.909 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.203 mg | 0 mg | |
| Biotin (Vitamin B7) | 13.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 85.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0.880 ug | 0 ug | |
| Vitamin A, RAE | 12.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 3.33 mg | — | |
| Vitamin D (D2 + D3) | 1.70 ug | — | |
| Minerals | |||
| Calcium, Ca | 232 mg | 0 mg | |
| Iron, Fe | 4.63 mg | 0 mg | |
| Magnesium, Mg | 69.0 mg | 0 mg | |
| Phosphorus, P | 252 mg | 0 mg | |
| Potassium, K | 544 mg | 0 mg | |
| Sodium, Na | 3668 mg | 0 mg | |
| Zinc, Zn | 2.44 mg | 0 mg | |
| Copper, Cu | 0.339 mg | 0 mg | |
| Manganese, Mn | 0.100 mg | 0 mg | |
| Selenium, Se | 68.1 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 879 kj | 3774 kj | -77% |
| Ash | 11.1 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 12.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 40.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 69.0 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 1.70 ug | — | |
| Vitamin K1 — Phylloquinone | 12.1 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.020 g | — | |
| SFA 14:0 (Myristic acid) | 0.428 g | 7.96 g | -95% |
| SFA 16:0 (Palmitic acid) | 1.33 g | 15.1 g | -91% |
| SFA 18:0 (Stearic acid) | 0.420 g | 3.78 g | -89% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.590 g | 10.5 g | -94% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.94 g | 14.5 g | -80% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | 1.33 g | -99% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.163 g | 0.352 g | -54% |
| Fatty acids, total polyunsaturated | 2.56 g | 34.2 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.362 g | 2.15 g | -83% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 1.49 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.078 g | 2.74 g | -97% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.010 g | 1.17 g | -99% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.763 g | 13.2 g | -94% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.041 g | 4.91 g | -99% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.29 g | 8.56 g | -85% |
| Tryptophan (EAA) | 0.324 g | — | |
| Threonine (EAA) | 1.27 g | — | |
| Isoleucine (EAA, BCAA) | 1.33 g | — | |
| Leucine (EAA, BCAA) | 2.35 g | — | |
| Lysine (EAA) | 2.65 g | — | |
| Methionine (EAA) | 0.855 g | — | |
| Cystine (conditionally essential) | 0.310 g | — | |
| Phenylalanine (EAA) | 1.13 g | — | |
| Tyrosine (conditionally essential) | 0.975 g | — | |
| Valine (EAA, BCAA) | 1.49 g | — | |
| Arginine (conditionally essential) | 1.73 g | — | |
| Histidine (EAA) | 0.850 g | — | |
| Alanine | 1.75 g | — | |
| Aspartic acid | 2.96 g | — | |
| Glutamic acid | 4.31 g | — | |
| Glycine (conditionally essential) | 1.39 g | — | |
| Proline (conditionally essential) | 1.02 g | — | |
| Serine | 1.18 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 0 mg | — | |
| Purine, guanine | 39.0 mg | — | |
| Purine, hypoxanthine | 14.0 mg | — | |
| Purine, xanthine | 268 mg | — | |
| Purines, total | 321 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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