Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, anchovy, european, canned in oil, drained solids is higher in more vitamins & minerals
Calories (kcal)
Fish 158
Fish 210
Protein (g)
Fish 20.1
Fish 28.9
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 7.89
Fish 9.71
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 20.1g per 100g.
Which has fewer calories?
Fish, mackerel, Pacific and jack, mixed species, raw — 158 vs 210 kcal per 100g.
Which is more nutrient-dense?
Fish, anchovy, european, canned in oil, 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 158 kcal | 210 kcal | -25% |
| Macronutrients | |||
| Water | 70.2 g | 50.3 g | +39% |
| Protein | 20.1 g | 28.9 g | -31% |
| Total lipid (fat) | 7.89 g | 9.71 g | -19% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.25 g | 2.20 g | +2% |
| Fatty acids, total monounsaturated | 2.63 g | 3.77 g | -30% |
| Cholesterol | 47.0 mg | 85.0 mg | -45% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.111 mg | 0.078 mg | +42% |
| Riboflavin (Vitamin B2) | 0.421 mg | 0.363 mg | +16% |
| Niacin (Vitamin B3) | 8.32 mg | 19.9 mg | -58% |
| Pantothenic acid (Vitamin B5) | 0.316 mg | 0.909 mg | -65% |
| Vitamin B-6 — Pyridoxine | 0.330 mg | 0.203 mg | +63% |
| Biotin (Vitamin B7) | 2.00 ug | 13.0 ug | -85% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 66.9 mg | 85.0 mg | -21% |
| Vitamin B-12 — Cobalamin | 4.40 ug | 0.880 ug | +400% |
| Vitamin A, RAE | 19.0 ug | 12.0 ug | +58% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.00 mg | 3.33 mg | -70% |
| Vitamin D (D2 + D3) | 9.10 ug | 1.70 ug | +435% |
| Minerals | |||
| Calcium, Ca | 23.0 mg | 232 mg | -90% |
| Iron, Fe | 1.16 mg | 4.63 mg | -75% |
| Magnesium, Mg | 28.0 mg | 69.0 mg | -59% |
| Phosphorus, P | 125 mg | 252 mg | -50% |
| Potassium, K | 406 mg | 544 mg | -25% |
| Sodium, Na | 86.0 mg | 3668 mg | -98% |
| Zinc, Zn | 0.670 mg | 2.44 mg | -73% |
| Copper, Cu | 0.093 mg | 0.339 mg | -73% |
| Manganese, Mn | 0.015 mg | 0.100 mg | -85% |
| Selenium, Se | 36.5 ug | 68.1 ug | -46% |
| Other Nutrients | |||
| Energy | 661 kj | 879 kj | -25% |
| Ash | 1.62 g | 11.1 g | -85% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 13.0 ug | -85% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 13.0 ug | -85% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 19.0 ug | 12.0 ug | +58% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 62.0 IU | 40.0 IU | +55% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 366 IU | 69.0 IU | +430% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 9.10 ug | 1.70 ug | +435% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 12.1 ug | -99% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 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) | 0.009 g | 0.020 g | -55% |
| SFA 14:0 (Myristic acid) | 0.340 g | 0.428 g | -21% |
| SFA 16:0 (Palmitic acid) | 1.39 g | 1.33 g | +5% |
| SFA 18:0 (Stearic acid) | 0.441 g | 0.420 g | +5% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.470 g | 0.590 g | -20% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.33 g | 2.94 g | -55% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.325 g | 0.009 g | +3511% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.485 g | 0.163 g | +198% |
| Fatty acids, total polyunsaturated | 1.94 g | 2.56 g | -24% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.116 g | 0.362 g | -68% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.050 g | 0.017 g | +194% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.125 g | 0.078 g | +60% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.081 g | 0.010 g | +710% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.509 g | 0.763 g | -33% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.123 g | 0.041 g | +200% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.932 g | 1.29 g | -28% |
| Tryptophan (EAA) | 0.225 g | 0.324 g | -31% |
| Threonine (EAA) | 0.880 g | 1.27 g | -30% |
| Isoleucine (EAA, BCAA) | 0.925 g | 1.33 g | -31% |
| Leucine (EAA, BCAA) | 1.63 g | 2.35 g | -31% |
| Lysine (EAA) | 1.84 g | 2.65 g | -31% |
| Methionine (EAA) | 0.594 g | 0.855 g | -31% |
| Cystine (conditionally essential) | 0.215 g | 0.310 g | -31% |
| Phenylalanine (EAA) | 0.783 g | 1.13 g | -31% |
| Tyrosine (conditionally essential) | 0.678 g | 0.975 g | -30% |
| Valine (EAA, BCAA) | 1.03 g | 1.49 g | -31% |
| Arginine (conditionally essential) | 1.20 g | 1.73 g | -31% |
| Histidine (EAA) | 0.591 g | 0.850 g | -30% |
| Alanine | 1.21 g | 1.75 g | -31% |
| Aspartic acid | 2.06 g | 2.96 g | -31% |
| Glutamic acid | 3.00 g | 4.31 g | -31% |
| Glycine (conditionally essential) | 0.963 g | 1.39 g | -31% |
| Proline (conditionally essential) | 0.710 g | 1.02 g | -30% |
| Serine | 0.819 g | 1.18 g | -31% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Purines | |||
| Purine, adenine | 11.0 mg | 0 mg | |
| Purine, guanine | 26.0 mg | 39.0 mg | -33% |
| Purine, hypoxanthine | 5.00 mg | 14.0 mg | -64% |
| Purine, xanthine | 152 mg | 268 mg | -43% |
| Purines, total | 194 mg | 321 mg | -40% |
* 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, raw nutrition facts Fish, anchovy, european, canned in oil, drained solids nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin D (D2 + D3) +435% in Fish, mackerel, Pacific and jack, mixed species, raw Vitamin B-12 — Cobalamin +400% in Fish, mackerel, Pacific and jack, mixed species, raw Sodium, Na -98% in Fish, mackerel, Pacific and jack, mixed species, raw Calcium, Ca -90% in Fish, mackerel, Pacific and jack, mixed species, raw
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.