Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, mackerel, Atlantic, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 205
Oil 899
Protein (g)
Fish 18.6
Oil 0.560
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 13.9
Oil 99.6
Fiber (g)
Fish 0
Oil —
Quick answers
Which has more protein?
Fish, mackerel, Atlantic, raw — 18.6g vs 0.560g per 100g.
Which has fewer calories?
Fish, mackerel, Atlantic, raw — 205 vs 899 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 205 kcal | 899 kcal | -77% |
| Macronutrients | |||
| Water | 63.5 g | 0.020 g | +317650% |
| Protein | 18.6 g | 0.560 g | +3221% |
| Total lipid (fat) | 13.9 g | 99.6 g | -86% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.26 g | 10.9 g | -70% |
| Fatty acids, total monounsaturated | 5.46 g | 47.1 g | -88% |
| Cholesterol | 70.0 mg | 52.0 mg | +35% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.176 mg | 0.011 mg | +1500% |
| Riboflavin (Vitamin B2) | 0.312 mg | 0 mg | |
| Niacin (Vitamin B3) | 9.08 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.856 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.399 mg | 0 mg | |
| Biotin (Vitamin B7) | 1.00 ug | 2.00 ug | -50% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 65.0 mg | 0.100 mg | +64900% |
| Vitamin B-12 — Cobalamin | 8.71 ug | 0 ug | |
| Vitamin A, RAE | 50.0 ug | 10.0 ug | +400% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.52 mg | 10.3 mg | -85% |
| Vitamin D (D2 + D3) | 16.1 ug | 0.700 ug | +2200% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.40 ug | |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 0 mg | |
| Iron, Fe | 1.63 mg | 0 mg | |
| Magnesium, Mg | 76.0 mg | 0 mg | |
| Phosphorus, P | 217 mg | 0 mg | |
| Potassium, K | 314 mg | 0 mg | |
| Sodium, Na | 90.0 mg | 0 mg | |
| Zinc, Zn | 0.630 mg | 0 mg | |
| Copper, Cu | 0.073 mg | 0 mg | |
| Manganese, Mn | 0.015 mg | 0 mg | |
| Selenium, Se | 44.1 ug | 3.30 ug | +1236% |
| Other Nutrients | |||
| Energy | 858 kj | 3760 kj | -77% |
| Ash | 1.35 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 2.00 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | — | |
| Betaine | — | 0 mg | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 50.0 ug | 10.0 ug | +400% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 167 IU | 33.0 IU | +406% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 643 IU | 30.0 IU | +2043% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 16.1 ug | — | |
| Vitamin K1 — Phylloquinone | 5.00 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 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 | 0.080 g | -79% |
| SFA 14:0 (Myristic acid) | 0.674 g | 2.52 g | -73% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.310 g | |
| SFA 16:0 (Palmitic acid) | 2.13 g | 6.90 g | -69% |
| SFA 17:0 (Margaric acid) | — | 0.157 g | |
| SFA 18:0 (Stearic acid) | 0.423 g | 0.940 g | -55% |
| SFA 20:0 (Arachidic acid) | — | 0.017 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.750 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.107 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.727 g | 18.9 g | -96% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.287 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.28 g | 21.5 g | -89% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.04 g | 4.85 g | -79% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.41 g | 0.640 g | +120% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.080 g | |
| Fatty acids, total polyunsaturated | 3.35 g | 33.0 g | -90% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.219 g | 0.873 g | -75% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.159 g | 0.855 g | -81% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.278 g | 1.22 g | -77% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.240 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.183 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.183 g | 1.34 g | -86% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.898 g | 9.71 g | -91% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.350 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.170 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.212 g | 5.61 g | -96% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.40 g | 12.4 g | -89% |
| Tryptophan (EAA) | 0.208 g | — | |
| Threonine (EAA) | 0.815 g | — | |
| Isoleucine (EAA, BCAA) | 0.857 g | — | |
| Leucine (EAA, BCAA) | 1.51 g | — | |
| Lysine (EAA) | 1.71 g | — | |
| Methionine (EAA) | 0.551 g | — | |
| Cystine (conditionally essential) | 0.199 g | — | |
| Phenylalanine (EAA) | 0.726 g | — | |
| Tyrosine (conditionally essential) | 0.628 g | — | |
| Valine (EAA, BCAA) | 0.958 g | — | |
| Arginine (conditionally essential) | 1.11 g | — | |
| Histidine (EAA) | 0.548 g | — | |
| Alanine | 1.13 g | — | |
| Aspartic acid | 1.90 g | — | |
| Glutamic acid | 2.78 g | — | |
| Glycine (conditionally essential) | 0.893 g | — | |
| Proline (conditionally essential) | 0.658 g | — | |
| Serine | 0.759 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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