Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, roe, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 143
Fish 186
Protein (g)
Fish 22.3
Fish 14.4
Carbs (g)
Fish 1.50
Fish 0
Fat (g)
Fish 6.42
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, roe, mixed species, raw — 22.3g vs 14.4g per 100g.
Which has fewer calories?
Fish, roe, mixed species, raw — 143 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, roe, mixed species, raw 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 | 143 kcal | 186 kcal | -23% |
| Macronutrients | |||
| Water | 67.7 g | 70.3 g | -4% |
| Protein | 22.3 g | 14.4 g | +55% |
| Total lipid (fat) | 6.42 g | 13.8 g | -54% |
| Carbohydrate, by difference | 1.50 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.46 g | 2.42 g | -40% |
| Fatty acids, total monounsaturated | 1.66 g | 8.38 g | -80% |
| Cholesterol | 374 mg | 46.0 mg | +713% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 16.0 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.240 mg | 0.060 mg | +300% |
| Riboflavin (Vitamin B2) | 0.740 mg | 0.080 mg | +825% |
| Niacin (Vitamin B3) | 1.80 mg | 1.50 mg | +20% |
| Pantothenic acid (Vitamin B5) | 1.00 mg | 0.250 mg | +300% |
| Vitamin B-6 — Pyridoxine | 0.160 mg | 0.420 mg | -62% |
| Biotin (Vitamin B7) | 80.0 ug | 1.00 ug | +7900% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 335 mg | 61.8 mg | +443% |
| Vitamin B-12 — Cobalamin | 10.0 ug | 1.00 ug | +900% |
| Vitamin A, RAE | 90.0 ug | 14.0 ug | +543% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 7.00 mg | 0.730 mg | +859% |
| Vitamin D (D2 + D3) | 12.1 ug | 27.4 ug | -56% |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 3.00 mg | +633% |
| Iron, Fe | 0.600 mg | 0.660 mg | -9% |
| Magnesium, Mg | 20.0 mg | 26.0 mg | -23% |
| Phosphorus, P | 402 mg | 164 mg | +145% |
| Potassium, K | 221 mg | 268 mg | -18% |
| Sodium, Na | 91.0 mg | 80.0 mg | +14% |
| Zinc, Zn | 1.00 mg | 0.400 mg | +150% |
| Copper, Cu | 0.100 mg | 0.030 mg | +233% |
| Manganese, Mn | 0.010 mg | 0.012 mg | -17% |
| Selenium, Se | 40.3 ug | 36.5 ug | +10% |
| Other Nutrients | |||
| Energy | 599 kj | 778 kj | -23% |
| Ash | 1.37 g | 1.00 g | +37% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 80.0 ug | 1.00 ug | +7900% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 80.0 ug | 1.00 ug | +7900% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 90.0 ug | 14.0 ug | +543% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 299 IU | 47.0 IU | +536% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 214 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 484 IU | 1097 IU | -56% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 12.1 ug | 27.4 ug | -56% |
| Vitamin K1 — Phylloquinone | 0.200 ug | 0.100 ug | +100% |
| 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 g | 0.008 g | -100% |
| SFA 14:0 (Myristic acid) | 0.076 g | 0.754 g | -90% |
| SFA 16:0 (Palmitic acid) | 1.27 g | 1.44 g | -11% |
| SFA 18:0 (Stearic acid) | 0.105 g | 0.193 g | -46% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.374 g | 1.76 g | -79% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.13 g | 2.39 g | -53% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.111 g | 2.24 g | -95% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.041 g | 1.97 g | -98% |
| Fatty acids, total polyunsaturated | 2.66 g | 1.37 g | +94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.029 g | 0.123 g | -76% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | 0.043 g | -86% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.012 g | 0.132 g | -91% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.181 g | 0.061 g | +197% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.983 g | 0.526 g | +87% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.082 g | 0.089 g | -8% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.36 g | 0.393 g | +247% |
| Tryptophan (EAA) | 0.293 g | 0.161 g | +82% |
| Threonine (EAA) | 1.02 g | 0.630 g | +61% |
| Isoleucine (EAA, BCAA) | 1.14 g | 0.662 g | +73% |
| Leucine (EAA, BCAA) | 1.96 g | 1.17 g | +67% |
| Lysine (EAA) | 1.70 g | 1.32 g | +29% |
| Methionine (EAA) | 0.553 g | 0.425 g | +30% |
| Cystine (conditionally essential) | 0.389 g | 0.154 g | +153% |
| Phenylalanine (EAA) | 1.09 g | 0.561 g | +95% |
| Tyrosine (conditionally essential) | 1.12 g | 0.485 g | +131% |
| Valine (EAA, BCAA) | 1.31 g | 0.740 g | +77% |
| Arginine (conditionally essential) | 1.28 g | 0.860 g | +49% |
| Histidine (EAA) | 0.607 g | 0.423 g | +43% |
| Alanine | 1.43 g | 0.869 g | +64% |
| Aspartic acid | 1.79 g | 1.47 g | +22% |
| Glutamic acid | 2.67 g | 2.14 g | +24% |
| Glycine (conditionally essential) | 0.650 g | 0.690 g | -6% |
| Proline (conditionally essential) | 1.19 g | 0.508 g | +134% |
| Serine | 0.975 g | 0.586 g | +66% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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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