Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, herring, Atlantic, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 203
Fish oil 902
Protein (g)
Fish 23.0
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 11.6
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, herring, Atlantic, cooked, dry heat — 23.0g vs 0g per 100g.
Which has fewer calories?
Fish, herring, Atlantic, cooked, dry heat — 203 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, herring, Atlantic, cooked, dry heat 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 | 203 kcal | 902 kcal | -77% |
| Macronutrients | |||
| Water | 64.2 g | 0 g | |
| Protein | 23.0 g | 0 g | |
| Total lipid (fat) | 11.6 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 | 2.62 g | 29.9 g | -91% |
| Fatty acids, total monounsaturated | 4.79 g | 33.8 g | -86% |
| Cholesterol | 77.0 mg | 710 mg | -89% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.112 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.299 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.12 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.740 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.348 mg | 0 mg | |
| Biotin (Vitamin B7) | 12.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 83.3 mg | — | |
| Vitamin B-12 — Cobalamin | 13.1 ug | 0 ug | |
| Vitamin A, RAE | 36.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.37 mg | — | |
| Vitamin D (D2 + D3) | 5.40 ug | 8.30 ug | -35% |
| Minerals | |||
| Calcium, Ca | 74.0 mg | 0 mg | |
| Iron, Fe | 1.41 mg | 0 mg | |
| Magnesium, Mg | 41.0 mg | 0 mg | |
| Phosphorus, P | 303 mg | 0 mg | |
| Potassium, K | 419 mg | 0 mg | |
| Sodium, Na | 115 mg | 0 mg | |
| Zinc, Zn | 1.27 mg | 0 mg | |
| Copper, Cu | 0.118 mg | 0 mg | |
| Manganese, Mn | 0.040 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 849 kj | 3774 kj | -78% |
| Ash | 1.87 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 36.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 120 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 214 IU | 332 IU | -36% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 5.40 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 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) | 0.015 g | 0.103 g | -85% |
| SFA 14:0 (Myristic acid) | 0.710 g | 6.53 g | -89% |
| SFA 16:0 (Palmitic acid) | 1.74 g | 16.6 g | -90% |
| SFA 18:0 (Stearic acid) | 0.140 g | 3.89 g | -96% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.797 g | 7.51 g | -89% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.94 g | 14.8 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.924 g | 5.99 g | -85% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.08 g | 5.59 g | -81% |
| Fatty acids, total polyunsaturated | 2.73 g | 31.9 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.167 g | 2.01 g | -92% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.132 g | 1.33 g | -90% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.274 g | 3.03 g | -91% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.077 g | 1.76 g | -96% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.909 g | 10.1 g | -91% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.071 g | 1.97 g | -96% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.11 g | 10.7 g | -90% |
| Tryptophan (EAA) | 0.258 g | — | |
| Threonine (EAA) | 1.01 g | — | |
| Isoleucine (EAA, BCAA) | 1.06 g | — | |
| Leucine (EAA, BCAA) | 1.87 g | — | |
| Lysine (EAA) | 2.12 g | — | |
| Methionine (EAA) | 0.682 g | — | |
| Cystine (conditionally essential) | 0.247 g | — | |
| Phenylalanine (EAA) | 0.899 g | — | |
| Tyrosine (conditionally essential) | 0.778 g | — | |
| Valine (EAA, BCAA) | 1.19 g | — | |
| Arginine (conditionally essential) | 1.38 g | — | |
| Histidine (EAA) | 0.678 g | — | |
| Alanine | 1.39 g | — | |
| Aspartic acid | 2.36 g | — | |
| Glutamic acid | 3.44 g | — | |
| Glycine (conditionally essential) | 1.11 g | — | |
| Proline (conditionally essential) | 0.814 g | — | |
| Serine | 0.940 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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