Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, mackerel, jack, canned, drained solids is higher in more vitamins & minerals
Calories (kcal)
Fish 156
Oil 884
Protein (g)
Fish 23.2
Oil 0
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 6.30
Oil 100
Fiber (g)
Fish 0
Oil 0
Quick answers
Which has more protein?
Fish, mackerel, jack, canned, drained solids — 23.2g vs 0g per 100g.
Which has fewer calories?
Fish, mackerel, jack, canned, drained solids — 156 vs 884 kcal per 100g.
Which is more nutrient-dense?
Fish, mackerel, jack, canned, drained solids 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 | 156 kcal | 884 kcal | -82% |
| Macronutrients | |||
| Water | 69.2 g | 0 g | |
| Protein | 23.2 g | 0 g | |
| Total lipid (fat) | 6.30 g | 100 g | -94% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.86 g | 11.6 g | -84% |
| Fatty acids, total monounsaturated | 2.22 g | 59.2 g | -96% |
| Cholesterol | 79.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.900 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.040 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.212 mg | 0 mg | |
| Niacin (Vitamin B3) | 6.18 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.305 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.210 mg | 0 mg | |
| Biotin (Vitamin B7) | 5.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 85.0 mg | — | |
| Vitamin B-12 — Cobalamin | 6.94 ug | 0 ug | |
| Vitamin A, RAE | 130 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.03 mg | — | |
| Vitamin D (D2 + D3) | 7.30 ug | — | |
| Minerals | |||
| Calcium, Ca | 241 mg | 0 mg | |
| Iron, Fe | 2.04 mg | 0 mg | |
| Magnesium, Mg | 37.0 mg | 0 mg | |
| Phosphorus, P | 301 mg | 0 mg | |
| Potassium, K | 194 mg | 0 mg | |
| Sodium, Na | 379 mg | 0 mg | |
| Zinc, Zn | 1.02 mg | 0 mg | |
| Copper, Cu | 0.147 mg | 0 mg | |
| Manganese, Mn | 0.040 mg | 0 mg | |
| Selenium, Se | 37.7 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 653 kj | 3699 kj | -82% |
| Ash | 1.73 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 130 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 433 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 292 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 7.30 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.007 g | — | |
| SFA 14:0 (Myristic acid) | 0.289 g | 1.39 g | -79% |
| SFA 16:0 (Palmitic acid) | 1.18 g | 3.75 g | -68% |
| SFA 18:0 (Stearic acid) | 0.376 g | 1.12 g | -66% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.400 g | 0.216 g | +85% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.13 g | 11.6 g | -90% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.278 g | 6.19 g | -96% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.414 g | 41.2 g | -99% |
| Fatty acids, total polyunsaturated | 1.65 g | 21.2 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.099 g | 15.3 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.043 g | 5.90 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.106 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.069 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.434 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.104 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.796 g | — | |
| Tryptophan (EAA) | 0.260 g | — | |
| Threonine (EAA) | 1.02 g | — | |
| Isoleucine (EAA, BCAA) | 1.07 g | — | |
| Leucine (EAA, BCAA) | 1.88 g | — | |
| Lysine (EAA) | 2.13 g | — | |
| Methionine (EAA) | 0.686 g | — | |
| Cystine (conditionally essential) | 0.249 g | — | |
| Phenylalanine (EAA) | 0.905 g | — | |
| Tyrosine (conditionally essential) | 0.783 g | — | |
| Valine (EAA, BCAA) | 1.20 g | — | |
| Arginine (conditionally essential) | 1.39 g | — | |
| Histidine (EAA) | 0.683 g | — | |
| Alanine | 1.40 g | — | |
| Aspartic acid | 2.38 g | — | |
| Glutamic acid | 3.46 g | — | |
| Glycine (conditionally essential) | 1.11 g | — | |
| Proline (conditionally essential) | 0.820 g | — | |
| Serine | 0.946 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 23.0 mg | — | |
| Purine, guanine | 109 mg | — | |
| Purine, hypoxanthine | 16.0 mg | — | |
| Purine, xanthine | 98.0 mg | — | |
| Purines, total | 246 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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