Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, cisco, smoked is higher in more vitamins & minerals
Calories (kcal)
Fish 177
Oil 900
Protein (g)
Fish 16.4
Oil 0
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 11.9
Oil 100
Fiber (g)
Fish 0
Oil 0
Quick answers
Which has more protein?
Fish, cisco, smoked — 16.4g vs 0g per 100g.
Which has fewer calories?
Fish, cisco, smoked — 177 vs 900 kcal per 100g.
Which is more nutrient-dense?
Fish, cisco, smoked 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 177 kcal | 900 kcal | -80% |
| Macronutrients | |||
| Water | 69.8 g | 0 g | |
| Protein | 16.4 g | 0 g | |
| Total lipid (fat) | 11.9 g | 100 g | -88% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.74 g | 14.5 g | -88% |
| Fatty acids, total monounsaturated | 5.48 g | 54.2 g | -90% |
| Cholesterol | 32.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.046 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.159 mg | 0 mg | |
| Niacin (Vitamin B3) | 2.31 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.308 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.268 mg | — | |
| Biotin (Vitamin B7) | 2.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 95.0 mg | — | |
| Vitamin B-12 — Cobalamin | 4.26 ug | 0 ug | |
| Vitamin A, RAE | 283 ug | 694 ug | -59% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.220 mg | 8.27 mg | -97% |
| Vitamin D (D2 + D3) | 13.3 ug | 5.70 ug | +133% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 2.00 ug | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 0 mg | |
| Iron, Fe | 0.490 mg | 0 mg | |
| Magnesium, Mg | 17.0 mg | 0 mg | |
| Phosphorus, P | 150 mg | 0 mg | |
| Potassium, K | 293 mg | 0 mg | |
| Sodium, Na | 481 mg | 0 mg | |
| Zinc, Zn | 0.300 mg | 0 mg | |
| Copper, Cu | 0.215 mg | 0 mg | |
| Manganese, Mn | 0.021 mg | 0 mg | |
| Selenium, Se | 18.1 ug | 3.00 ug | +503% |
| Other Nutrients | |||
| Energy | 741 kj | 3766 kj | -80% |
| Ash | 2.00 g | 0 g | |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 283 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 943 IU | 2310 IU | -59% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 530 IU | 228 IU | +132% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 13.3 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 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 | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0.120 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.980 g | -100% |
| SFA 14:0 (Myristic acid) | 0.654 g | 5.94 g | -89% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.230 g | |
| SFA 16:0 (Palmitic acid) | 0.888 g | 6.57 g | -86% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.199 g | 0.650 g | -69% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 1.43 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.090 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 2.66 g | 20.3 g | -87% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.45 g | 19.2 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.369 g | 9.56 g | -96% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 3.52 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.100 g | |
| Fatty acids, total polyunsaturated | 2.27 g | 10.8 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.422 g | 0.710 g | -41% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.470 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.227 g | 0.360 g | -37% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.110 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.050 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.106 g | 0.490 g | -78% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.639 g | 2.80 g | -77% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.120 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.160 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.268 g | 1.59 g | -83% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.612 g | 3.94 g | -84% |
| Tryptophan (EAA) | 0.183 g | — | |
| Threonine (EAA) | 0.717 g | — | |
| Isoleucine (EAA, BCAA) | 0.754 g | — | |
| Leucine (EAA, BCAA) | 1.33 g | — | |
| Lysine (EAA) | 1.50 g | — | |
| Methionine (EAA) | 0.484 g | — | |
| Cystine (conditionally essential) | 0.175 g | — | |
| Phenylalanine (EAA) | 0.639 g | — | |
| Tyrosine (conditionally essential) | 0.552 g | — | |
| Valine (EAA, BCAA) | 0.843 g | — | |
| Arginine (conditionally essential) | 0.979 g | — | |
| Histidine (EAA) | 0.482 g | — | |
| Alanine | 0.990 g | — | |
| Aspartic acid | 1.68 g | — | |
| Glutamic acid | 2.44 g | — | |
| Glycine (conditionally essential) | 0.785 g | — | |
| Proline (conditionally essential) | 0.579 g | — | |
| Serine | 0.668 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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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