Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 201
Fish 186
Protein (g)
Fish 25.7
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 10.1
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat — 25.7g vs 14.4g per 100g.
Which has fewer calories?
Fish, halibut, Greenland, raw — 186 vs 201 kcal per 100g.
Which is more nutrient-dense?
Fish, mackerel, Pacific and jack, mixed species, 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 201 kcal | 186 kcal | +8% |
| Macronutrients | |||
| Water | 61.7 g | 70.3 g | -12% |
| Protein | 25.7 g | 14.4 g | +79% |
| Total lipid (fat) | 10.1 g | 13.8 g | -27% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.88 g | 2.42 g | +19% |
| Fatty acids, total monounsaturated | 3.37 g | 8.38 g | -60% |
| Cholesterol | 60.0 mg | 46.0 mg | +30% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.10 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.135 mg | 0.060 mg | +125% |
| Riboflavin (Vitamin B2) | 0.540 mg | 0.080 mg | +575% |
| Niacin (Vitamin B3) | 10.7 mg | 1.50 mg | +611% |
| Pantothenic acid (Vitamin B5) | 0.365 mg | 0.250 mg | +46% |
| Vitamin B-6 — Pyridoxine | 0.381 mg | 0.420 mg | -9% |
| Biotin (Vitamin B7) | 2.00 ug | 1.00 ug | +100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 83.6 mg | 61.8 mg | +35% |
| Vitamin B-12 — Cobalamin | 4.23 ug | 1.00 ug | +323% |
| Vitamin A, RAE | 23.0 ug | 14.0 ug | +64% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.25 mg | 0.730 mg | +71% |
| Vitamin D (D2 + D3) | 11.4 ug | 27.4 ug | -58% |
| Minerals | |||
| Calcium, Ca | 29.0 mg | 3.00 mg | +867% |
| Iron, Fe | 1.49 mg | 0.660 mg | +126% |
| Magnesium, Mg | 36.0 mg | 26.0 mg | +38% |
| Phosphorus, P | 160 mg | 164 mg | -2% |
| Potassium, K | 521 mg | 268 mg | +94% |
| Sodium, Na | 110 mg | 80.0 mg | +38% |
| Zinc, Zn | 0.860 mg | 0.400 mg | +115% |
| Copper, Cu | 0.119 mg | 0.030 mg | +297% |
| Manganese, Mn | 0.019 mg | 0.012 mg | +58% |
| Selenium, Se | 46.8 ug | 36.5 ug | +28% |
| Other Nutrients | |||
| Energy | 841 kj | 778 kj | +8% |
| Ash | 2.08 g | 1.00 g | +108% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 1.00 ug | +100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 1.00 ug | +100% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 23.0 ug | 14.0 ug | +64% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 77.0 IU | 47.0 IU | +64% |
| 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) | 457 IU | 1097 IU | -58% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 11.4 ug | 27.4 ug | -58% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0.100 ug | = |
| 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) | 0.012 g | 0.008 g | +50% |
| SFA 14:0 (Myristic acid) | 0.436 g | 0.754 g | -42% |
| SFA 16:0 (Palmitic acid) | 1.78 g | 1.44 g | +24% |
| SFA 18:0 (Stearic acid) | 0.565 g | 0.193 g | +193% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.603 g | 1.76 g | -66% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.70 g | 2.39 g | -29% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.417 g | 2.24 g | -81% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.622 g | 1.97 g | -68% |
| Fatty acids, total polyunsaturated | 2.49 g | 1.37 g | +82% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.149 g | 0.123 g | +21% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | 0.043 g | +49% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.160 g | 0.132 g | +21% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.104 g | 0.061 g | +70% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.653 g | 0.526 g | +24% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.158 g | 0.089 g | +78% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.20 g | 0.393 g | +204% |
| Tryptophan (EAA) | 0.288 g | 0.161 g | +79% |
| Threonine (EAA) | 1.13 g | 0.630 g | +79% |
| Isoleucine (EAA, BCAA) | 1.19 g | 0.662 g | +79% |
| Leucine (EAA, BCAA) | 2.09 g | 1.17 g | +79% |
| Lysine (EAA) | 2.36 g | 1.32 g | +79% |
| Methionine (EAA) | 0.762 g | 0.425 g | +79% |
| Cystine (conditionally essential) | 0.276 g | 0.154 g | +79% |
| Phenylalanine (EAA) | 1.00 g | 0.561 g | +79% |
| Tyrosine (conditionally essential) | 0.869 g | 0.485 g | +79% |
| Valine (EAA, BCAA) | 1.33 g | 0.740 g | +79% |
| Arginine (conditionally essential) | 1.54 g | 0.860 g | +79% |
| Histidine (EAA) | 0.758 g | 0.423 g | +79% |
| Alanine | 1.56 g | 0.869 g | +79% |
| Aspartic acid | 2.63 g | 1.47 g | +79% |
| Glutamic acid | 3.84 g | 2.14 g | +79% |
| Glycine (conditionally essential) | 1.24 g | 0.690 g | +79% |
| Proline (conditionally essential) | 0.910 g | 0.508 g | +79% |
| Serine | 1.05 g | 0.586 g | +79% |
| 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.
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat nutrition facts Fish, halibut, Greenland, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +867% in Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat Niacin (Vitamin B3) +611% in Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat Riboflavin (Vitamin B2) +575% in Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat Vitamin B-12 — Cobalamin +323% in Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat
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