Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
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 884 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 201 kcal | 884 kcal | -77% |
| 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 | 11.6 g | -75% |
| Fatty acids, total monounsaturated | 3.37 g | 59.2 g | -94% |
| Cholesterol | 60.0 mg | — | |
| 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 | — | |
| 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 | 3699 kj | -77% |
| 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 | — | |
| 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 | — | |
| SFA 14:0 (Myristic acid) | 0.436 g | 1.39 g | -69% |
| SFA 16:0 (Palmitic acid) | 1.78 g | 3.75 g | -53% |
| SFA 18:0 (Stearic acid) | 0.565 g | 1.12 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.603 g | 0.216 g | +179% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.70 g | 11.6 g | -85% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.417 g | 6.19 g | -93% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.622 g | 41.2 g | -98% |
| Fatty acids, total polyunsaturated | 2.49 g | 21.2 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.149 g | 15.3 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | 5.90 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.160 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.104 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.653 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.158 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.20 g | — | |
| 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.
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