Fish vs 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, raw — 16.4g vs 0g per 100g.
Which has fewer calories?
Fish, herring, Pacific, raw — 195 vs 884 kcal per 100g.
Which is more nutrient-dense?
Fish, herring, Pacific, 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 | 195 kcal | 884 kcal | -78% |
| Macronutrients | |||
| Water | 71.5 g | 0 g | |
| Protein | 16.4 g | 0 g | |
| Total lipid (fat) | 13.9 g | 100 g | -86% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.26 g | 11.6 g | -72% |
| Fatty acids, total monounsaturated | 6.87 g | 59.2 g | -88% |
| Cholesterol | 77.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.060 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.200 mg | 0 mg | |
| Niacin (Vitamin B3) | 2.20 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.00 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.450 mg | 0 mg | |
| Biotin (Vitamin B7) | 5.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 10.0 ug | 0 ug | |
| Vitamin A, RAE | 32.0 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 83.0 mg | 0 mg | |
| Iron, Fe | 1.12 mg | 0 mg | |
| Magnesium, Mg | 32.0 mg | 0 mg | |
| Phosphorus, P | 228 mg | 0 mg | |
| Potassium, K | 423 mg | 0 mg | |
| Sodium, Na | 74.0 mg | 0 mg | |
| Zinc, Zn | 0.530 mg | 0 mg | |
| Copper, Cu | 0.078 mg | 0 mg | |
| Manganese, Mn | 0.045 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 816 kj | 3699 kj | -78% |
| Ash | 2.37 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 0 ug | |
| Retinol | 32.0 ug | 0 ug | |
| Vitamin A, IU | 106 IU | 0 IU | |
| SFA 14:0 (Myristic acid) | 0.913 g | 1.39 g | -34% |
| SFA 16:0 (Palmitic acid) | 2.02 g | 3.75 g | -46% |
| SFA 18:0 (Stearic acid) | 0.257 g | 1.12 g | -77% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.06 g | 0.216 g | +389% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.91 g | 11.6 g | -75% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.36 g | 6.19 g | -78% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.49 g | 41.2 g | -96% |
| Fatty acids, total polyunsaturated | 2.42 g | 21.2 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.192 g | 15.3 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.057 g | 5.90 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.248 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.096 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.969 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.172 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.689 g | — | |
| Tryptophan (EAA) | 0.184 g | — | |
| Threonine (EAA) | 0.719 g | — | |
| Isoleucine (EAA, BCAA) | 0.755 g | — | |
| Leucine (EAA, BCAA) | 1.33 g | — | |
| Lysine (EAA) | 1.51 g | — | |
| Methionine (EAA) | 0.485 g | — | |
| Cystine (conditionally essential) | 0.176 g | — | |
| Phenylalanine (EAA) | 0.640 g | — | |
| Tyrosine (conditionally essential) | 0.553 g | — | |
| Valine (EAA, BCAA) | 0.845 g | — | |
| Arginine (conditionally essential) | 0.981 g | — | |
| Histidine (EAA) | 0.483 g | — | |
| Alanine | 0.991 g | — | |
| Aspartic acid | 1.68 g | — | |
| Glutamic acid | 2.45 g | — | |
| Glycine (conditionally essential) | 0.787 g | — | |
| Proline (conditionally essential) | 0.580 g | — | |
| Serine | 0.669 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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