Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, mackerel, Atlantic, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 205
Fish 186
Protein (g)
Fish 18.6
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 13.9
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, mackerel, Atlantic, raw — 18.6g vs 14.4g per 100g.
Which has fewer calories?
Fish, halibut, Greenland, raw — 186 vs 205 kcal per 100g.
Which is more nutrient-dense?
Fish, mackerel, 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 205 kcal | 186 kcal | +10% |
| Macronutrients | |||
| Water | 63.5 g | 70.3 g | -10% |
| Protein | 18.6 g | 14.4 g | +29% |
| Total lipid (fat) | 13.9 g | 13.8 g | = |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.26 g | 2.42 g | +35% |
| Fatty acids, total monounsaturated | 5.46 g | 8.38 g | -35% |
| Cholesterol | 70.0 mg | 46.0 mg | +52% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.176 mg | 0.060 mg | +193% |
| Riboflavin (Vitamin B2) | 0.312 mg | 0.080 mg | +290% |
| Niacin (Vitamin B3) | 9.08 mg | 1.50 mg | +505% |
| Pantothenic acid (Vitamin B5) | 0.856 mg | 0.250 mg | +242% |
| Vitamin B-6 — Pyridoxine | 0.399 mg | 0.420 mg | -5% |
| Biotin (Vitamin B7) | 1.00 ug | 1.00 ug | = |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.0 mg | 61.8 mg | +5% |
| Vitamin B-12 — Cobalamin | 8.71 ug | 1.00 ug | +771% |
| Vitamin A, RAE | 50.0 ug | 14.0 ug | +257% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.52 mg | 0.730 mg | +108% |
| Vitamin D (D2 + D3) | 16.1 ug | 27.4 ug | -41% |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 3.00 mg | +300% |
| Iron, Fe | 1.63 mg | 0.660 mg | +147% |
| Magnesium, Mg | 76.0 mg | 26.0 mg | +192% |
| Phosphorus, P | 217 mg | 164 mg | +32% |
| Potassium, K | 314 mg | 268 mg | +17% |
| Sodium, Na | 90.0 mg | 80.0 mg | +13% |
| Zinc, Zn | 0.630 mg | 0.400 mg | +57% |
| Copper, Cu | 0.073 mg | 0.030 mg | +143% |
| Manganese, Mn | 0.015 mg | 0.012 mg | +25% |
| Selenium, Se | 44.1 ug | 36.5 ug | +21% |
| Other Nutrients | |||
| Energy | 858 kj | 778 kj | +10% |
| Ash | 1.35 g | 1.00 g | +35% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 1.00 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 1.00 ug | = |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 50.0 ug | 14.0 ug | +257% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 167 IU | 47.0 IU | +255% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 643 IU | 1097 IU | -41% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 16.1 ug | 27.4 ug | -41% |
| Vitamin K1 — Phylloquinone | 5.00 ug | 0.100 ug | +4900% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.017 g | 0.008 g | +113% |
| SFA 14:0 (Myristic acid) | 0.674 g | 0.754 g | -11% |
| SFA 16:0 (Palmitic acid) | 2.13 g | 1.44 g | +48% |
| SFA 18:0 (Stearic acid) | 0.423 g | 0.193 g | +119% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.727 g | 1.76 g | -59% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.28 g | 2.39 g | -5% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.04 g | 2.24 g | -54% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.41 g | 1.97 g | -29% |
| Fatty acids, total polyunsaturated | 3.35 g | 1.37 g | +145% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.219 g | 0.123 g | +78% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.159 g | 0.043 g | +270% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.278 g | 0.132 g | +111% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.183 g | 0.061 g | +200% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.898 g | 0.526 g | +71% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.212 g | 0.089 g | +138% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.40 g | 0.393 g | +256% |
| Tryptophan (EAA) | 0.208 g | 0.161 g | +29% |
| Threonine (EAA) | 0.815 g | 0.630 g | +29% |
| Isoleucine (EAA, BCAA) | 0.857 g | 0.662 g | +29% |
| Leucine (EAA, BCAA) | 1.51 g | 1.17 g | +29% |
| Lysine (EAA) | 1.71 g | 1.32 g | +29% |
| Methionine (EAA) | 0.551 g | 0.425 g | +30% |
| Cystine (conditionally essential) | 0.199 g | 0.154 g | +29% |
| Phenylalanine (EAA) | 0.726 g | 0.561 g | +29% |
| Tyrosine (conditionally essential) | 0.628 g | 0.485 g | +29% |
| Valine (EAA, BCAA) | 0.958 g | 0.740 g | +29% |
| Arginine (conditionally essential) | 1.11 g | 0.860 g | +29% |
| Histidine (EAA) | 0.548 g | 0.423 g | +30% |
| Alanine | 1.13 g | 0.869 g | +29% |
| Aspartic acid | 1.90 g | 1.47 g | +30% |
| Glutamic acid | 2.78 g | 2.14 g | +29% |
| Glycine (conditionally essential) | 0.893 g | 0.690 g | +29% |
| Proline (conditionally essential) | 0.658 g | 0.508 g | +30% |
| Serine | 0.759 g | 0.586 g | +30% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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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