Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Fish, herring, Pacific, cooked, dry heat — 21.0g vs 0g per 100g.
Which has fewer calories?
Fish, herring, Pacific, cooked, dry heat — 250 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, herring, Pacific, 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 | 250 kcal | 902 kcal | -72% |
| Macronutrients | |||
| Water | 63.5 g | 0 g | |
| Protein | 21.0 g | 0 g | |
| Total lipid (fat) | 17.8 g | 100 g | -82% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.17 g | 30.4 g | -86% |
| Fatty acids, total monounsaturated | 8.81 g | 26.7 g | -67% |
| Cholesterol | 99.0 mg | 521 mg | -81% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.073 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.256 mg | 0 mg | |
| Niacin (Vitamin B3) | 2.82 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.15 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.519 mg | 0 mg | |
| Biotin (Vitamin B7) | 6.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 9.62 ug | 0 ug | |
| Vitamin A, RAE | 35.0 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 106 mg | 0 mg | |
| Iron, Fe | 1.44 mg | 0 mg | |
| Magnesium, Mg | 41.0 mg | 0 mg | |
| Phosphorus, P | 292 mg | 0 mg | |
| Potassium, K | 542 mg | 0 mg | |
| Sodium, Na | 95.0 mg | 0 mg | |
| Zinc, Zn | 0.680 mg | 0 mg | |
| Copper, Cu | 0.100 mg | 0 mg | |
| Manganese, Mn | 0.058 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1046 kj | 3774 kj | -72% |
| Ash | 3.04 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 0 ug | |
| Retinol | 35.0 ug | 0 ug | |
| Vitamin A, IU | 116 IU | 0 IU | |
| SFA 14:0 (Myristic acid) | 1.17 g | 7.96 g | -85% |
| SFA 16:0 (Palmitic acid) | 2.59 g | 15.1 g | -83% |
| SFA 18:0 (Stearic acid) | 0.329 g | 3.78 g | -91% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.36 g | 10.5 g | -87% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.73 g | 14.5 g | -74% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.74 g | 1.33 g | +31% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.91 g | 0.352 g | +443% |
| Fatty acids, total polyunsaturated | 3.11 g | 34.2 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.246 g | 2.15 g | -89% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.073 g | 1.49 g | -95% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.318 g | 2.74 g | -88% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.123 g | 1.17 g | -89% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 1.24 g | 13.2 g | -91% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.220 g | 4.91 g | -96% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.883 g | 8.56 g | -90% |
| Tryptophan (EAA) | 0.235 g | — | |
| Threonine (EAA) | 0.921 g | — | |
| Isoleucine (EAA, BCAA) | 0.968 g | — | |
| Leucine (EAA, BCAA) | 1.71 g | — | |
| Lysine (EAA) | 1.93 g | — | |
| Methionine (EAA) | 0.622 g | — | |
| Cystine (conditionally essential) | 0.225 g | — | |
| Phenylalanine (EAA) | 0.820 g | — | |
| Tyrosine (conditionally essential) | 0.709 g | — | |
| Valine (EAA, BCAA) | 1.08 g | — | |
| Arginine (conditionally essential) | 1.26 g | — | |
| Histidine (EAA) | 0.619 g | — | |
| Alanine | 1.27 g | — | |
| Aspartic acid | 2.15 g | — | |
| Glutamic acid | 3.14 g | — | |
| Glycine (conditionally essential) | 1.01 g | — | |
| Proline (conditionally essential) | 0.743 g | — | |
| Serine | 0.857 g | — | |
* 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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