Fish vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, pine nuts, dried is higher in more vitamins & minerals
Calories (kcal)
Fish 144
Nuts 673
Protein (g)
Fish 18.4
Nuts 13.7
Carbs (g)
Fish 0
Nuts 13.1
Fat (g)
Fish 7.19
Nuts 68.4
Fiber (g)
Fish 0
Nuts 3.70
Quick answers
Which has more protein?
Fish, catfish, channel, farmed, cooked, dry heat — 18.4g vs 13.7g per 100g.
Which has fewer calories?
Fish, catfish, channel, farmed, cooked, dry heat — 144 vs 673 kcal per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, dried 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 | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 144 kcal | 673 kcal | -79% |
| Macronutrients | |||
| Water | 74.7 g | 2.28 g | +3174% |
| Protein | 18.4 g | 13.7 g | +35% |
| Total lipid (fat) | 7.19 g | 68.4 g | -89% |
| Carbohydrate, by difference | 0 g | 13.1 g | -100% |
| Fiber, total dietary | 0 g | 3.70 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.59 g | 4.90 g | -68% |
| Fatty acids, total monounsaturated | 3.12 g | 18.8 g | -83% |
| Fatty acids, total trans | 0.063 g | — | |
| Cholesterol | 66.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.800 mg | -100% |
| Thiamin (Vitamin B1) | 0.024 mg | 0.364 mg | -93% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.227 mg | -56% |
| Niacin (Vitamin B3) | 2.55 mg | 4.39 mg | -42% |
| Pantothenic acid (Vitamin B5) | 0.811 mg | 0.313 mg | +159% |
| Vitamin B-6 — Pyridoxine | 0.177 mg | 0.094 mg | +88% |
| Biotin (Vitamin B7) | 12.0 ug | 34.0 ug | -65% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 78.7 mg | 55.8 mg | +41% |
| Vitamin B-12 — Cobalamin | 2.78 ug | 0 ug | |
| Vitamin A, RAE | 1.00 ug | 1.00 ug | = |
| Carotene, beta | 0 ug | 17.0 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.970 mg | 9.33 mg | -90% |
| Vitamin D (D2 + D3) | 0.300 ug | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.700 ug | — | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 16.0 mg | -44% |
| Iron, Fe | 0.280 mg | 5.53 mg | -95% |
| Magnesium, Mg | 23.0 mg | 251 mg | -91% |
| Phosphorus, P | 247 mg | 575 mg | -57% |
| Potassium, K | 366 mg | 597 mg | -39% |
| Sodium, Na | 119 mg | 2.00 mg | +5850% |
| Zinc, Zn | 0.580 mg | 6.45 mg | -91% |
| Copper, Cu | 0.039 mg | 1.32 mg | -97% |
| Manganese, Mn | 0.018 mg | 8.80 mg | -100% |
| Selenium, Se | 9.90 ug | 0.700 ug | +1314% |
| Other Nutrients | |||
| Energy | 601 kj | 2816 kj | -79% |
| Ash | 1.28 g | 2.59 g | -51% |
| Total Sugars | 0 g | 3.59 g | -100% |
| Sucrose | — | 3.45 g | |
| Glucose | 0 g | 0.070 g | -100% |
| Fructose | 0 g | 0.070 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | 1.43 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 34.0 ug | -65% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 34.0 ug | -65% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 1.00 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 2.00 IU | 29.0 IU | -93% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 9.00 ug | -100% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.270 mg | 11.1 mg | -98% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.050 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.020 mg | 0.690 mg | -97% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 10.0 IU | 0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.300 ug | — | |
| Vitamin K1 — Phylloquinone | 2.50 ug | 53.9 ug | -95% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.003 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.067 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.14 g | 3.21 g | -65% |
| SFA 17:0 (Margaric acid) | 0.010 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.343 g | 1.39 g | -75% |
| SFA 20:0 (Arachidic acid) | 0.010 g | 0.229 g | -96% |
| SFA 22:0 (Behenic acid) | 0.004 g | 0.068 g | -94% |
| SFA 24:0 (Lignoceric acid) | 0.003 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.001 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0.003 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.165 g | 0.017 g | +871% |
| MUFA 17:1 (Heptadecenoic acid) | 0.030 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.82 g | 17.9 g | -84% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.088 g | 0.801 g | -89% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.004 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 1.35 g | 34.1 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.969 g | 33.2 g | -97% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.087 g | 0.164 g | -47% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.112 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.052 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.002 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.049 g | 0.404 g | -88% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.073 g | 0.353 g | -79% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.053 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.020 g | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.018 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.069 g | 0 g | |
| Stigmasterol | — | 0 mg | |
| Campesterol | — | 20.0 mg | |
| Beta-sitosterol | — | 132 mg | |
| Tryptophan (EAA) | 0.220 g | 0.107 g | +106% |
| Threonine (EAA) | 0.833 g | 0.370 g | +125% |
| Isoleucine (EAA, BCAA) | 0.820 g | 0.542 g | +51% |
| Leucine (EAA, BCAA) | 1.40 g | 0.991 g | +41% |
| Lysine (EAA) | 1.68 g | 0.540 g | +211% |
| Methionine (EAA) | 0.539 g | 0.259 g | +108% |
| Cystine (conditionally essential) | 0.196 g | 0.289 g | -32% |
| Phenylalanine (EAA) | 0.735 g | 0.524 g | +40% |
| Tyrosine (conditionally essential) | 0.612 g | 0.509 g | +20% |
| Valine (EAA, BCAA) | 0.894 g | 0.687 g | +30% |
| Arginine (conditionally essential) | 1.15 g | 2.41 g | -52% |
| Histidine (EAA) | 0.404 g | 0.341 g | +18% |
| Alanine | 1.04 g | 0.684 g | +52% |
| Aspartic acid | 1.80 g | 1.30 g | +38% |
| Glutamic acid | 2.62 g | 2.93 g | -10% |
| Glycine (conditionally essential) | 0.931 g | 0.691 g | +35% |
| Proline (conditionally essential) | 0.686 g | 0.673 g | +2% |
| Serine | 0.698 g | 0.835 g | -16% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | 3.20 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, catfish, channel, farmed, cooked, dry heat nutrition facts Nuts, pine nuts, dried nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +5850% in Fish, catfish, channel, farmed, cooked, dry heat Selenium, Se +1314% in Fish, catfish, channel, farmed, cooked, dry heat Pantothenic acid (Vitamin B5) +159% in Fish, catfish, channel, farmed, cooked, dry heat Fiber, total dietary -100% in Fish, catfish, channel, farmed, cooked, dry heat
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