Fish vs Fish oil
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 oil 902
Protein (g)
Fish 25.7
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 10.1
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat — 25.7g vs 0g per 100g.
Which has fewer calories?
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat — 201 vs 902 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 oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 201 kcal | 902 kcal | -78% |
| Macronutrients | |||
| Water | 61.7 g | 0 g | |
| Protein | 25.7 g | 0 g | |
| Total lipid (fat) | 10.1 g | 100 g | -90% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.88 g | 29.9 g | -90% |
| Fatty acids, total monounsaturated | 3.37 g | 33.8 g | -90% |
| Cholesterol | 60.0 mg | 710 mg | -92% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.10 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.135 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.540 mg | 0 mg | |
| Niacin (Vitamin B3) | 10.7 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.365 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.381 mg | 0 mg | |
| Biotin (Vitamin B7) | 2.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 83.6 mg | — | |
| Vitamin B-12 — Cobalamin | 4.23 ug | 0 ug | |
| Vitamin A, RAE | 23.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.25 mg | — | |
| Vitamin D (D2 + D3) | 11.4 ug | 8.30 ug | +37% |
| Minerals | |||
| Calcium, Ca | 29.0 mg | 0 mg | |
| Iron, Fe | 1.49 mg | 0 mg | |
| Magnesium, Mg | 36.0 mg | 0 mg | |
| Phosphorus, P | 160 mg | 0 mg | |
| Potassium, K | 521 mg | 0 mg | |
| Sodium, Na | 110 mg | 0 mg | |
| Zinc, Zn | 0.860 mg | 0 mg | |
| Copper, Cu | 0.119 mg | 0 mg | |
| Manganese, Mn | 0.019 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 841 kj | 3774 kj | -78% |
| Ash | 2.08 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 23.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 77.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 457 IU | 332 IU | +38% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 11.4 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) | 0.012 g | 0.103 g | -88% |
| SFA 14:0 (Myristic acid) | 0.436 g | 6.53 g | -93% |
| SFA 16:0 (Palmitic acid) | 1.78 g | 16.6 g | -89% |
| SFA 18:0 (Stearic acid) | 0.565 g | 3.89 g | -85% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.603 g | 7.51 g | -92% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.70 g | 14.8 g | -88% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.417 g | 5.99 g | -93% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.622 g | 5.59 g | -89% |
| Fatty acids, total polyunsaturated | 2.49 g | 31.9 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.149 g | 2.01 g | -93% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | 1.33 g | -95% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.160 g | 3.03 g | -95% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.104 g | 1.76 g | -94% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.653 g | 10.1 g | -94% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.158 g | 1.97 g | -92% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.20 g | 10.7 g | -89% |
| Tryptophan (EAA) | 0.288 g | — | |
| Threonine (EAA) | 1.13 g | — | |
| Isoleucine (EAA, BCAA) | 1.19 g | — | |
| Leucine (EAA, BCAA) | 2.09 g | — | |
| Lysine (EAA) | 2.36 g | — | |
| Methionine (EAA) | 0.762 g | — | |
| Cystine (conditionally essential) | 0.276 g | — | |
| Phenylalanine (EAA) | 1.00 g | — | |
| Tyrosine (conditionally essential) | 0.869 g | — | |
| Valine (EAA, BCAA) | 1.33 g | — | |
| Arginine (conditionally essential) | 1.54 g | — | |
| Histidine (EAA) | 0.758 g | — | |
| Alanine | 1.56 g | — | |
| Aspartic acid | 2.63 g | — | |
| Glutamic acid | 3.84 g | — | |
| Glycine (conditionally essential) | 1.24 g | — | |
| Proline (conditionally essential) | 0.910 g | — | |
| Serine | 1.05 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.
Fish, mackerel, Pacific and jack, mixed species, cooked, dry heat nutrition facts Fish oil, sardine nutrition facts Compare other foods →
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