Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, mackerel, salted is higher in more vitamins & minerals
Calories (kcal)
Fish 305
Fish oil 902
Protein (g)
Fish 18.5
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 25.1
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, mackerel, salted — 18.5g vs 0g per 100g.
Which has fewer calories?
Fish, mackerel, salted — 305 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, mackerel, salted 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 | 305 kcal | 902 kcal | -66% |
| Macronutrients | |||
| Water | 43.0 g | 0 g | |
| Protein | 18.5 g | 0 g | |
| Total lipid (fat) | 25.1 g | 100 g | -75% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.15 g | 29.9 g | -76% |
| Fatty acids, total monounsaturated | 8.32 g | 33.8 g | -75% |
| Cholesterol | 95.0 mg | 710 mg | -87% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.020 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.190 mg | 0 mg | |
| Niacin (Vitamin B3) | 3.30 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.410 mg | 0 mg | |
| Biotin (Vitamin B7) | 15.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 102 mg | — | |
| Vitamin B-12 — Cobalamin | 12.0 ug | 0 ug | |
| Vitamin A, RAE | 47.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.38 mg | — | |
| Vitamin D (D2 + D3) | 25.2 ug | 8.30 ug | +204% |
| Minerals | |||
| Calcium, Ca | 66.0 mg | 0 mg | |
| Iron, Fe | 1.40 mg | 0 mg | |
| Magnesium, Mg | 60.0 mg | 0 mg | |
| Phosphorus, P | 254 mg | 0 mg | |
| Potassium, K | 520 mg | 0 mg | |
| Sodium, Na | 4450 mg | 0 mg | |
| Zinc, Zn | 1.10 mg | 0 mg | |
| Copper, Cu | 0.100 mg | 0 mg | |
| Manganese, Mn | — | 0 mg | |
| Selenium, Se | 73.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1276 kj | 3774 kj | -66% |
| Ash | 13.4 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 47.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 157 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 1006 IU | 332 IU | +203% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 25.2 ug | — | |
| Vitamin K1 — Phylloquinone | 7.80 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) | 0.029 g | 0.103 g | -72% |
| SFA 14:0 (Myristic acid) | 1.08 g | 6.53 g | -83% |
| SFA 16:0 (Palmitic acid) | 4.42 g | 16.6 g | -73% |
| SFA 18:0 (Stearic acid) | 1.40 g | 3.89 g | -64% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.50 g | 7.51 g | -80% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.22 g | 14.8 g | -71% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.03 g | 5.99 g | -83% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.54 g | 5.59 g | -72% |
| Fatty acids, total polyunsaturated | 6.21 g | 31.9 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.369 g | 2.01 g | -82% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.159 g | 1.33 g | -88% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.398 g | 3.03 g | -87% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.258 g | 1.76 g | -85% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 1.62 g | 10.1 g | -84% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.391 g | 1.97 g | -80% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 2.96 g | 10.7 g | -72% |
| 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.
Dig deeper — biggest differences
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