Fish vs Fish 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, spanish, cooked, dry heat — 23.6g vs 0g per 100g.
Which has fewer calories?
Fish, mackerel, spanish, cooked, dry heat — 158 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, mackerel, spanish, 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 | 158 kcal | 902 kcal | -82% |
| Macronutrients | |||
| Water | 68.5 g | 0 g | |
| Protein | 23.6 g | 0 g | |
| Total lipid (fat) | 6.32 g | 100 g | -94% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.80 g | 19.9 g | -91% |
| Fatty acids, total monounsaturated | 2.14 g | 29.0 g | -93% |
| Cholesterol | 73.0 mg | 485 mg | -85% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.130 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.210 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.00 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.870 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.460 mg | 0 mg | |
| Biotin (Vitamin B7) | 1.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 7.00 ug | 0 ug | |
| Vitamin A, RAE | 33.0 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 0 mg | |
| Iron, Fe | 0.740 mg | 0 mg | |
| Magnesium, Mg | 38.0 mg | 0 mg | |
| Phosphorus, P | 271 mg | 0 mg | |
| Potassium, K | 554 mg | 0 mg | |
| Sodium, Na | 66.0 mg | 0 mg | |
| Zinc, Zn | 0.620 mg | 0 mg | |
| Copper, Cu | 0.065 mg | 0 mg | |
| Manganese, Mn | 0.012 mg | 0 mg | |
| Selenium, Se | 40.6 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 661 kj | 3774 kj | -82% |
| Ash | 1.53 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 1.00 ug | 0 ug | |
| Retinol | 33.0 ug | 0 ug | |
| Vitamin A, IU | 109 IU | 0 IU | |
| SFA 14:0 (Myristic acid) | 0.204 g | 3.28 g | -94% |
| SFA 16:0 (Palmitic acid) | 1.15 g | 9.84 g | -88% |
| SFA 18:0 (Stearic acid) | 0.442 g | 4.24 g | -90% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.309 g | 4.82 g | -94% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.10 g | 17.0 g | -93% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.123 g | 3.86 g | -97% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.070 g | 3.38 g | -98% |
| Fatty acids, total polyunsaturated | 1.80 g | 40.3 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.108 g | 1.54 g | -93% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.116 g | 1.06 g | -89% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 2.80 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.159 g | 0.675 g | -76% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.294 g | 13.0 g | -98% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.095 g | 2.99 g | -97% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.952 g | 18.2 g | -95% |
| Tryptophan (EAA) | 0.264 g | — | |
| Threonine (EAA) | 1.03 g | — | |
| Isoleucine (EAA, BCAA) | 1.09 g | — | |
| Leucine (EAA, BCAA) | 1.92 g | — | |
| Lysine (EAA) | 2.17 g | — | |
| Methionine (EAA) | 0.698 g | — | |
| Cystine (conditionally essential) | 0.253 g | — | |
| Phenylalanine (EAA) | 0.921 g | — | |
| Tyrosine (conditionally essential) | 0.796 g | — | |
| Valine (EAA, BCAA) | 1.22 g | — | |
| Arginine (conditionally essential) | 1.41 g | — | |
| Histidine (EAA) | 0.694 g | — | |
| Alanine | 1.43 g | — | |
| Aspartic acid | 2.41 g | — | |
| Glutamic acid | 3.52 g | — | |
| Glycine (conditionally essential) | 1.13 g | — | |
| Proline (conditionally essential) | 0.834 g | — | |
| Serine | 0.962 g | — | |
* 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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