Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, mackerel, salted is higher in more vitamins & minerals
Calories (kcal)
Fish 305
Oil 899
Protein (g)
Fish 18.5
Oil 0.560
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 25.1
Oil 99.6
Fiber (g)
Fish 0
Oil —
Quick answers
Which has more protein?
Fish, mackerel, salted — 18.5g vs 0.560g per 100g.
Which has fewer calories?
Fish, mackerel, salted — 305 vs 899 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 305 kcal | 899 kcal | -66% |
| Macronutrients | |||
| Water | 43.0 g | 0.020 g | +214900% |
| Protein | 18.5 g | 0.560 g | +3204% |
| Total lipid (fat) | 25.1 g | 99.6 g | -75% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.15 g | 10.9 g | -35% |
| Fatty acids, total monounsaturated | 8.32 g | 47.1 g | -82% |
| Cholesterol | 95.0 mg | 52.0 mg | +83% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.020 mg | 0.011 mg | +82% |
| 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 | 2.00 ug | +650% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 102 mg | 0.100 mg | +101500% |
| Vitamin B-12 — Cobalamin | 12.0 ug | 0 ug | |
| Vitamin A, RAE | 47.0 ug | 10.0 ug | +370% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.38 mg | 10.3 mg | -77% |
| Vitamin D (D2 + D3) | 25.2 ug | 0.700 ug | +3500% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.40 ug | |
| 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 | 3.30 ug | +2124% |
| Other Nutrients | |||
| Energy | 1276 kj | 3760 kj | -66% |
| Ash | 13.4 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 2.00 ug | +650% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | — | |
| Betaine | — | 0 mg | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 47.0 ug | 10.0 ug | +370% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 157 IU | 33.0 IU | +376% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 1006 IU | 30.0 IU | +3253% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 25.2 ug | — | |
| Vitamin K1 — Phylloquinone | 7.80 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 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) | 0.029 g | 0.080 g | -64% |
| SFA 14:0 (Myristic acid) | 1.08 g | 2.52 g | -57% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.310 g | |
| SFA 16:0 (Palmitic acid) | 4.42 g | 6.90 g | -36% |
| SFA 17:0 (Margaric acid) | — | 0.157 g | |
| SFA 18:0 (Stearic acid) | 1.40 g | 0.940 g | +49% |
| SFA 20:0 (Arachidic acid) | — | 0.017 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.750 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.107 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.50 g | 18.9 g | -92% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.287 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.22 g | 21.5 g | -80% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.03 g | 4.85 g | -79% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.54 g | 0.640 g | +141% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.080 g | |
| Fatty acids, total polyunsaturated | 6.21 g | 33.0 g | -81% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.369 g | 0.873 g | -58% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.159 g | 0.855 g | -81% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.398 g | 1.22 g | -67% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.240 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.183 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.258 g | 1.34 g | -81% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 1.62 g | 9.71 g | -83% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.350 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.170 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.391 g | 5.61 g | -93% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 2.96 g | 12.4 g | -76% |
| 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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