Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, sablefish, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 195
Oil 899
Protein (g)
Fish 13.4
Oil 0.560
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 15.3
Oil 99.6
Fiber (g)
Fish 0
Oil —
Quick answers
Which has more protein?
Fish, sablefish, raw — 13.4g vs 0.560g per 100g.
Which has fewer calories?
Fish, sablefish, raw — 195 vs 899 kcal per 100g.
Which is more nutrient-dense?
Fish, sablefish, 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 195 kcal | 899 kcal | -78% |
| Macronutrients | |||
| Water | 71.0 g | 0.020 g | +355000% |
| Protein | 13.4 g | 0.560 g | +2295% |
| Total lipid (fat) | 15.3 g | 99.6 g | -85% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.20 g | 10.9 g | -71% |
| Fatty acids, total monounsaturated | 8.06 g | 47.1 g | -83% |
| Cholesterol | 49.0 mg | 52.0 mg | -6% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.100 mg | 0.011 mg | +809% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.00 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.300 mg | 0 mg | |
| Biotin (Vitamin B7) | 15.0 ug | 2.00 ug | +650% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | — | 0.100 mg | |
| Vitamin B-12 — Cobalamin | 1.50 ug | 0 ug | |
| Vitamin A, RAE | 93.0 ug | 10.0 ug | +830% |
| Vitamin E (alpha-tocopherol) | — | 10.3 mg | |
| Vitamin D (D2 + D3) | — | 0.700 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.40 ug | |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 0 mg | |
| Iron, Fe | 1.28 mg | 0 mg | |
| Magnesium, Mg | 55.0 mg | 0 mg | |
| Phosphorus, P | 168 mg | 0 mg | |
| Potassium, K | 358 mg | 0 mg | |
| Sodium, Na | 56.0 mg | 0 mg | |
| Zinc, Zn | 0.320 mg | 0 mg | |
| Copper, Cu | 0.022 mg | 0 mg | |
| Manganese, Mn | 0.015 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 3.30 ug | +1006% |
| Other Nutrients | |||
| Energy | 816 kj | 3760 kj | -78% |
| Ash | 1.05 g | 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 | |
| Retinol | 93.0 ug | 10.0 ug | +830% |
| Vitamin A, IU | 310 IU | 33.0 IU | +839% |
| 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) | — | 30.0 IU | |
| Vitamin K1 — Phylloquinone | — | 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) | 0.009 g | 0.080 g | -89% |
| SFA 14:0 (Myristic acid) | 0.719 g | 2.52 g | -71% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.310 g | |
| SFA 16:0 (Palmitic acid) | 2.05 g | 6.90 g | -70% |
| SFA 17:0 (Margaric acid) | — | 0.157 g | |
| SFA 18:0 (Stearic acid) | 0.408 g | 0.940 g | -57% |
| 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) | 1.22 g | 18.9 g | -94% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.287 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.07 g | 21.5 g | -81% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.42 g | 4.85 g | -71% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.30 g | 0.640 g | +104% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.080 g | |
| Fatty acids, total polyunsaturated | 2.04 g | 33.0 g | -94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.165 g | 0.873 g | -81% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.095 g | 0.855 g | -89% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.114 g | 1.22 g | -91% |
| 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) | 0.104 g | 1.34 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.677 g | 9.71 g | -93% |
| 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) | 0.169 g | 5.61 g | -97% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.718 g | 12.4 g | -94% |
| Tryptophan (EAA) | 0.150 g | — | |
| Threonine (EAA) | 0.588 g | — | |
| Isoleucine (EAA, BCAA) | 0.618 g | — | |
| Leucine (EAA, BCAA) | 1.09 g | — | |
| Lysine (EAA) | 1.23 g | — | |
| Methionine (EAA) | 0.397 g | — | |
| Cystine (conditionally essential) | 0.144 g | — | |
| Phenylalanine (EAA) | 0.524 g | — | |
| Tyrosine (conditionally essential) | 0.453 g | — | |
| Valine (EAA, BCAA) | 0.691 g | — | |
| Arginine (conditionally essential) | 0.803 g | — | |
| Histidine (EAA) | 0.395 g | — | |
| Alanine | 0.811 g | — | |
| Aspartic acid | 1.37 g | — | |
| Glutamic acid | 2.00 g | — | |
| Glycine (conditionally essential) | 0.644 g | — | |
| Proline (conditionally essential) | 0.474 g | — | |
| Serine | 0.547 g | — | |
| Alcohol, ethyl | 0 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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