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, mackerel, Atlantic, cooked, dry heat — 23.9g vs 0g per 100g.
Which has fewer calories?
Fish, mackerel, Atlantic, cooked, dry heat — 262 vs 884 kcal per 100g.
Which is more nutrient-dense?
Fish, mackerel, 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 262 kcal | 884 kcal | -70% |
| Macronutrients | |||
| Water | 53.3 g | 0 g | |
| Protein | 23.9 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 | 4.18 g | 11.6 g | -64% |
| Fatty acids, total monounsaturated | 7.01 g | 59.2 g | -88% |
| Cholesterol | 75.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.159 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.412 mg | 0 mg | |
| Niacin (Vitamin B3) | 6.85 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.990 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.460 mg | 0 mg | |
| Biotin (Vitamin B7) | 2.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 19.0 ug | 0 ug | |
| Vitamin A, RAE | 54.0 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 0 mg | |
| Iron, Fe | 1.57 mg | 0 mg | |
| Magnesium, Mg | 97.0 mg | 0 mg | |
| Phosphorus, P | 278 mg | 0 mg | |
| Potassium, K | 401 mg | 0 mg | |
| Sodium, Na | 83.0 mg | 0 mg | |
| Zinc, Zn | 0.940 mg | 0 mg | |
| Copper, Cu | 0.094 mg | 0 mg | |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 51.6 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1096 kj | 3699 kj | -70% |
| Ash | 1.53 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 0 ug | |
| Retinol | 54.0 ug | 0 ug | |
| Vitamin A, IU | 180 IU | 0 IU | |
| SFA 14:0 (Myristic acid) | 0.592 g | 1.39 g | -57% |
| SFA 16:0 (Palmitic acid) | 1.38 g | 3.75 g | -63% |
| SFA 18:0 (Stearic acid) | 0.256 g | 1.12 g | -77% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.534 g | 0.216 g | +147% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.20 g | 11.6 g | -90% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.60 g | 6.19 g | -74% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 2.50 g | 41.2 g | -94% |
| Fatty acids, total polyunsaturated | 4.30 g | 21.2 g | -80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.147 g | 15.3 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.113 g | 5.90 g | -98% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.504 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.106 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.699 g | — | |
| Tryptophan (EAA) | 0.267 g | — | |
| Threonine (EAA) | 1.04 g | — | |
| Isoleucine (EAA, BCAA) | 1.10 g | — | |
| Leucine (EAA, BCAA) | 1.94 g | — | |
| Lysine (EAA) | 2.19 g | — | |
| Methionine (EAA) | 0.706 g | — | |
| Cystine (conditionally essential) | 0.256 g | — | |
| Phenylalanine (EAA) | 0.931 g | — | |
| Tyrosine (conditionally essential) | 0.805 g | — | |
| Valine (EAA, BCAA) | 1.23 g | — | |
| Arginine (conditionally essential) | 1.43 g | — | |
| Histidine (EAA) | 0.702 g | — | |
| Alanine | 1.44 g | — | |
| Aspartic acid | 2.44 g | — | |
| Glutamic acid | 3.56 g | — | |
| Glycine (conditionally essential) | 1.14 g | — | |
| Proline (conditionally essential) | 0.843 g | — | |
| Serine | 0.973 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.