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, sablefish, cooked, dry heat — 17.2g vs 0g per 100g.
Which has fewer calories?
Fish, sablefish, cooked, dry heat — 250 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, sablefish, 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 | 250 kcal | 902 kcal | -72% |
| Macronutrients | |||
| Water | 62.8 g | 0 g | |
| Protein | 17.2 g | 0 g | |
| Total lipid (fat) | 19.6 g | 100 g | -80% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.10 g | 30.4 g | -87% |
| Fatty acids, total monounsaturated | 10.3 g | 26.7 g | -61% |
| Cholesterol | 63.0 mg | 521 mg | -88% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.122 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.115 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.13 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.865 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.346 mg | 0 mg | |
| Biotin (Vitamin B7) | 17.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 1.44 ug | 0 ug | |
| Vitamin A, RAE | 102 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 0 mg | |
| Iron, Fe | 1.64 mg | 0 mg | |
| Magnesium, Mg | 71.0 mg | 0 mg | |
| Phosphorus, P | 215 mg | 0 mg | |
| Potassium, K | 459 mg | 0 mg | |
| Sodium, Na | 72.0 mg | 0 mg | |
| Zinc, Zn | 0.410 mg | 0 mg | |
| Copper, Cu | 0.028 mg | 0 mg | |
| Manganese, Mn | 0.019 mg | 0 mg | |
| Selenium, Se | 46.8 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1046 kj | 3774 kj | -72% |
| Ash | 1.35 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | 0 ug | |
| Retinol | 102 ug | 0 ug | |
| Vitamin A, IU | 338 IU | 0 IU | |
| SFA 12:0 (Lauric acid) | 0.012 g | — | |
| SFA 14:0 (Myristic acid) | 0.921 g | 7.96 g | -88% |
| SFA 16:0 (Palmitic acid) | 2.63 g | 15.1 g | -83% |
| SFA 18:0 (Stearic acid) | 0.523 g | 3.78 g | -86% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.57 g | 10.5 g | -85% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.22 g | 14.5 g | -64% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.82 g | 1.33 g | +37% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.67 g | 0.352 g | +374% |
| Fatty acids, total polyunsaturated | 2.62 g | 34.2 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.211 g | 2.15 g | -90% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.122 g | 1.49 g | -92% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.146 g | 2.74 g | -95% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.133 g | 1.17 g | -89% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.867 g | 13.2 g | -93% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.216 g | 4.91 g | -96% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.920 g | 8.56 g | -89% |
| Tryptophan (EAA) | 0.193 g | — | |
| Threonine (EAA) | 0.754 g | — | |
| Isoleucine (EAA, BCAA) | 0.792 g | — | |
| Leucine (EAA, BCAA) | 1.40 g | — | |
| Lysine (EAA) | 1.58 g | — | |
| Methionine (EAA) | 0.509 g | — | |
| Cystine (conditionally essential) | 0.184 g | — | |
| Phenylalanine (EAA) | 0.671 g | — | |
| Tyrosine (conditionally essential) | 0.580 g | — | |
| Valine (EAA, BCAA) | 0.886 g | — | |
| Arginine (conditionally essential) | 1.03 g | — | |
| Histidine (EAA) | 0.506 g | — | |
| Alanine | 1.04 g | — | |
| Aspartic acid | 1.76 g | — | |
| Glutamic acid | 2.57 g | — | |
| Glycine (conditionally essential) | 0.825 g | — | |
| Proline (conditionally essential) | 0.608 g | — | |
| Serine | 0.701 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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