Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, herring, Atlantic, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 158
Oil 884
Protein (g)
Fish 18.0
Oil 0
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 9.04
Oil 100
Fiber (g)
Fish 0
Oil 0
Quick answers
Which has more protein?
Fish, herring, Atlantic, raw — 18.0g vs 0g per 100g.
Which has fewer calories?
Fish, herring, Atlantic, raw — 158 vs 884 kcal per 100g.
Which is more nutrient-dense?
Fish, herring, Atlantic, raw 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 | 158 kcal | 884 kcal | -82% |
| Macronutrients | |||
| Water | 72.1 g | 0 g | |
| Protein | 18.0 g | 0 g | |
| Total lipid (fat) | 9.04 g | 100 g | -91% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.04 g | 11.6 g | -82% |
| Fatty acids, total monounsaturated | 3.74 g | 59.2 g | -94% |
| Cholesterol | 60.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.092 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.233 mg | 0 mg | |
| Niacin (Vitamin B3) | 3.22 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.645 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.302 mg | 0 mg | |
| Biotin (Vitamin B7) | 10.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.0 mg | — | |
| Vitamin B-12 — Cobalamin | 13.7 ug | 0 ug | |
| Vitamin A, RAE | 28.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.07 mg | — | |
| Vitamin D (D2 + D3) | 4.20 ug | — | |
| Minerals | |||
| Calcium, Ca | 57.0 mg | 0 mg | |
| Iron, Fe | 1.10 mg | 0 mg | |
| Magnesium, Mg | 32.0 mg | 0 mg | |
| Phosphorus, P | 236 mg | 0 mg | |
| Potassium, K | 327 mg | 0 mg | |
| Sodium, Na | 90.0 mg | 0 mg | |
| Zinc, Zn | 0.990 mg | 0 mg | |
| Copper, Cu | 0.092 mg | 0 mg | |
| Manganese, Mn | 0.035 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 661 kj | 3699 kj | -82% |
| Ash | 1.46 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 28.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 93.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 167 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.20 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) | 0.005 g | — | |
| SFA 12:0 (Lauric acid) | 0.012 g | — | |
| SFA 14:0 (Myristic acid) | 0.554 g | 1.39 g | -60% |
| SFA 16:0 (Palmitic acid) | 1.35 g | 3.75 g | -64% |
| SFA 18:0 (Stearic acid) | 0.109 g | 1.12 g | -90% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.622 g | 0.216 g | +188% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.52 g | 11.6 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.721 g | 6.19 g | -88% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.840 g | 41.2 g | -98% |
| Fatty acids, total polyunsaturated | 2.13 g | 21.2 g | -90% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.130 g | 15.3 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.103 g | 5.90 g | -98% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.214 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.060 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.709 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.055 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.862 g | — | |
| Tryptophan (EAA) | 0.201 g | — | |
| Threonine (EAA) | 0.787 g | — | |
| Isoleucine (EAA, BCAA) | 0.828 g | — | |
| Leucine (EAA, BCAA) | 1.46 g | — | |
| Lysine (EAA) | 1.65 g | — | |
| Methionine (EAA) | 0.532 g | — | |
| Cystine (conditionally essential) | 0.193 g | — | |
| Phenylalanine (EAA) | 0.701 g | — | |
| Tyrosine (conditionally essential) | 0.606 g | — | |
| Valine (EAA, BCAA) | 0.925 g | — | |
| Arginine (conditionally essential) | 1.08 g | — | |
| Histidine (EAA) | 0.529 g | — | |
| Alanine | 1.09 g | — | |
| Aspartic acid | 1.84 g | — | |
| Glutamic acid | 2.68 g | — | |
| Glycine (conditionally essential) | 0.862 g | — | |
| Proline (conditionally essential) | 0.635 g | — | |
| Serine | 0.733 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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