Fish vs Salt
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Fish, fish sticks, frozen, prepared is higher in more vitamins & minerals
Calories (kcal)
Fish 277
Salt —
Protein (g)
Fish 11.0
Salt —
Carbs (g)
Fish 21.7
Salt —
Fat (g)
Fish 16.2
Salt —
Fiber (g)
Fish 1.50
Salt —
Quick answers
Which is more nutrient-dense?
Fish, fish sticks, frozen, prepared 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 | Salt | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 277 kcal | — | |
| Macronutrients | |||
| Water | 49.5 g | 0.420 g | +11686% |
| Protein | 11.0 g | — | |
| Total lipid (fat) | 16.2 g | — | |
| Carbohydrate, by difference | 21.7 g | — | |
| Fiber, total dietary | 1.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.73 g | — | |
| Fatty acids, total monounsaturated | 3.19 g | — | |
| Fatty acids, total trans | 0.124 g | — | |
| Cholesterol | 28.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.122 mg | — | |
| Riboflavin (Vitamin B2) | 0.116 mg | — | |
| Niacin (Vitamin B3) | 1.54 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.272 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.078 mg | — | |
| Biotin (Vitamin B7) | 24.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 42.8 mg | — | |
| Vitamin B-12 — Cobalamin | 0.960 ug | — | |
| Vitamin A, RAE | 4.00 ug | — | |
| Carotene, beta | 3.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 6.88 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 16.0 mg | 50.0 mg | -68% |
| Iron, Fe | 0.840 mg | 0 mg | |
| Magnesium, Mg | 25.0 mg | 0 mg | |
| Phosphorus, P | 191 mg | 0 mg | |
| Potassium, K | 185 mg | 2.00 mg | +9150% |
| Sodium, Na | 402 mg | 38700 mg | -99% |
| Zinc, Zn | 0.420 mg | 0 mg | |
| Copper, Cu | 0.059 mg | 0 mg | |
| Manganese, Mn | 0.182 mg | 0.032 mg | +469% |
| Selenium, Se | 15.7 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 0 kcal | |
| Energy | 1160 kj | — | |
| Ash | 1.61 g | 99.0 g | -98% |
| Total Sugars | 1.65 g | — | |
| Sucrose | 0.560 g | — | |
| Glucose | 0.300 g | — | |
| Fructose | 0.100 g | — | |
| Lactose | 0.120 g | — | |
| Maltose | 0.580 g | — | |
| Galactose | 0 g | — | |
| Starch | 20.5 g | — | |
| Iodine, I | — | 5080 ug | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | — | |
| Betaine | 18.5 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 3.00 ug | — | |
| Beta-carotene (Provitamin A) | 2.00 ug | — | |
| Vitamin A, IU | 18.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 42.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.130 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.42 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.630 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 1.00 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 4.70 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.004 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.006 g | — | |
| SFA 10:0 (Capric acid) | 0.007 g | — | |
| SFA 12:0 (Lauric acid) | 0.004 g | — | |
| SFA 14:0 (Myristic acid) | 0.116 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | — | |
| SFA 16:0 (Palmitic acid) | 3.08 g | — | |
| SFA 17:0 (Margaric acid) | 0.014 g | — | |
| SFA 18:0 (Stearic acid) | 0.408 g | — | |
| SFA 20:0 (Arachidic acid) | 0.044 g | — | |
| SFA 22:0 (Behenic acid) | 0.025 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.015 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.080 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.080 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.008 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.05 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 3.04 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.049 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.002 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 7.82 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.42 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 7.29 g | — | |
| PUFA 18:2 CLAs | 0.024 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.248 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.236 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.011 g | — | |
| PUFA 18:3i | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.002 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.003 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.001 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.007 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.050 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.088 g | — | |
| Fatty acids, total trans-monoenoic | 0.014 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.013 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.108 g | — | |
| Fatty acids, total trans-polyenoic | 0.110 g | — | |
| Tryptophan (EAA) | 0.122 g | — | |
| Threonine (EAA) | 0.372 g | — | |
| Isoleucine (EAA, BCAA) | 0.429 g | — | |
| Leucine (EAA, BCAA) | 0.852 g | — | |
| Lysine (EAA) | 0.795 g | — | |
| Methionine (EAA) | 0.296 g | — | |
| Phenylalanine (EAA) | 0.470 g | — | |
| Tyrosine (conditionally essential) | 0.286 g | — | |
| Valine (EAA, BCAA) | 0.500 g | — | |
| Arginine (conditionally essential) | 0.592 g | — | |
| Histidine (EAA) | 0.230 g | — | |
| Alanine | 0.546 g | — | |
| Aspartic acid | 0.816 g | — | |
| Glutamic acid | 2.32 g | — | |
| Glycine (conditionally essential) | 0.474 g | — | |
| Proline (conditionally essential) | 0.783 g | — | |
| Serine | 0.490 g | — | |
| Hydroxyproline | 0.002 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 13.0 mg | — | |
| Choline from phosphatidylcholine | 13.0 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 1.70 mg | — | |
| Free Choline | 7.70 mg | — | |
| Total Choline | 36.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 66.9 mcg | 5213 mcg | -99% |
| Fluoride | |||
| Mean mcg/100g ** | 134 mg | 2.00 mg | +6600% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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