Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, caviar, black and red, granular is higher in more vitamins & minerals
Calories (kcal)
Fish 264
Fish oil 902
Protein (g)
Fish 24.6
Fish oil 0
Carbs (g)
Fish 4.00
Fish oil 0
Fat (g)
Fish 17.9
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, caviar, black and red, granular — 24.6g vs 0g per 100g.
Which has fewer calories?
Fish, caviar, black and red, granular — 264 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, caviar, black and red, granular 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 | 264 kcal | 902 kcal | -71% |
| Macronutrients | |||
| Water | 47.5 g | 0 g | |
| Protein | 24.6 g | 0 g | |
| Total lipid (fat) | 17.9 g | 100 g | -82% |
| Carbohydrate, by difference | 4.00 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.06 g | 19.9 g | -80% |
| Fatty acids, total monounsaturated | 4.63 g | 29.0 g | -84% |
| Cholesterol | 588 mg | 485 mg | +21% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.190 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.620 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.120 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 3.50 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.320 mg | 0 mg | |
| Biotin (Vitamin B7) | 50.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 491 mg | — | |
| Vitamin B-12 — Cobalamin | 20.0 ug | 0 ug | |
| Vitamin A, RAE | 271 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.89 mg | — | |
| Vitamin D (D2 + D3) | 2.90 ug | — | |
| Minerals | |||
| Calcium, Ca | 275 mg | 0 mg | |
| Iron, Fe | 11.9 mg | 0 mg | |
| Magnesium, Mg | 300 mg | 0 mg | |
| Phosphorus, P | 356 mg | 0 mg | |
| Potassium, K | 181 mg | 0 mg | |
| Sodium, Na | 1500 mg | 0 mg | |
| Zinc, Zn | 0.950 mg | 0 mg | |
| Copper, Cu | 0.110 mg | 0 mg | |
| Manganese, Mn | 0.050 mg | 0 mg | |
| Selenium, Se | 65.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1105 kj | 3774 kj | -71% |
| Ash | 6.50 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 50.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 50.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 271 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 905 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 648 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 117 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 2.90 ug | — | |
| Vitamin K1 — Phylloquinone | 0.600 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.212 g | 3.28 g | -94% |
| SFA 16:0 (Palmitic acid) | 3.56 g | 9.84 g | -64% |
| SFA 18:0 (Stearic acid) | 0.293 g | 4.24 g | -93% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.04 g | 4.82 g | -78% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.16 g | 17.0 g | -81% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.309 g | 3.86 g | -92% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.114 g | 3.38 g | -97% |
| Fatty acids, total polyunsaturated | 7.41 g | 40.3 g | -82% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.081 g | 1.54 g | -95% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 1.06 g | -98% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.033 g | 2.80 g | -99% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.505 g | 0.675 g | -25% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 2.74 g | 13.0 g | -79% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.229 g | 2.99 g | -92% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 3.80 g | 18.2 g | -79% |
| Tryptophan (EAA) | 0.323 g | — | |
| Threonine (EAA) | 1.26 g | — | |
| Isoleucine (EAA, BCAA) | 1.03 g | — | |
| Leucine (EAA, BCAA) | 2.13 g | — | |
| Lysine (EAA) | 1.83 g | — | |
| Methionine (EAA) | 0.646 g | — | |
| Cystine (conditionally essential) | 0.449 g | — | |
| Phenylalanine (EAA) | 1.07 g | — | |
| Tyrosine (conditionally essential) | 0.968 g | — | |
| Valine (EAA, BCAA) | 1.26 g | — | |
| Arginine (conditionally essential) | 1.59 g | — | |
| Histidine (EAA) | 0.649 g | — | |
| Alanine | 1.65 g | — | |
| Aspartic acid | 2.38 g | — | |
| Glutamic acid | 3.63 g | — | |
| Glycine (conditionally essential) | 0.740 g | — | |
| Proline (conditionally essential) | 1.20 g | — | |
| Serine | 1.90 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 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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