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, smoked — 17.6g vs 0g per 100g.
Which has fewer calories?
Fish, sablefish, smoked — 257 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, sablefish, smoked 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 | 257 kcal | 902 kcal | -72% |
| Macronutrients | |||
| Water | 60.1 g | 0 g | |
| Protein | 17.6 g | 0 g | |
| Total lipid (fat) | 20.1 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 | 4.21 g | 29.9 g | -86% |
| Fatty acids, total monounsaturated | 10.6 g | 33.8 g | -69% |
| Cholesterol | 64.0 mg | 710 mg | -91% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.130 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.120 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.30 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.990 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.390 mg | 0 mg | |
| Biotin (Vitamin B7) | 20.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 2.00 ug | 0 ug | |
| Vitamin A, RAE | 122 ug | 0 ug | |
| Vitamin D (D2 + D3) | — | 8.30 ug | |
| Minerals | |||
| Calcium, Ca | 50.0 mg | 0 mg | |
| Iron, Fe | 1.69 mg | 0 mg | |
| Magnesium, Mg | 74.0 mg | 0 mg | |
| Phosphorus, P | 222 mg | 0 mg | |
| Potassium, K | 471 mg | 0 mg | |
| Sodium, Na | 737 mg | 0 mg | |
| Zinc, Zn | 0.430 mg | 0 mg | |
| Copper, Cu | 0.036 mg | 0 mg | |
| Manganese, Mn | 0.020 mg | 0 mg | |
| Selenium, Se | 50.2 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1075 kj | 3774 kj | -72% |
| Ash | 2.07 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | 0 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | 408 IU | 0 IU | |
| Vitamin D (D2 + D3 — total) | — | 332 IU | |
| SFA 12:0 (Lauric acid) | 0.012 g | 0.103 g | -88% |
| SFA 14:0 (Myristic acid) | 0.946 g | 6.53 g | -86% |
| SFA 16:0 (Palmitic acid) | 2.70 g | 16.6 g | -84% |
| SFA 18:0 (Stearic acid) | 0.537 g | 3.89 g | -86% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 1.61 g | 7.51 g | -79% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.36 g | 14.8 g | -64% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.87 g | 5.99 g | -69% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.72 g | 5.59 g | -69% |
| Fatty acids, total polyunsaturated | 2.69 g | 31.9 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.217 g | 2.01 g | -89% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.125 g | 1.33 g | -91% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.150 g | 3.03 g | -95% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.137 g | 1.76 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.891 g | 10.1 g | -91% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.222 g | 1.97 g | -89% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.945 g | 10.7 g | -91% |
| Tryptophan (EAA) | 0.198 g | — | |
| Threonine (EAA) | 0.774 g | — | |
| Isoleucine (EAA, BCAA) | 0.814 g | — | |
| Leucine (EAA, BCAA) | 1.43 g | — | |
| Lysine (EAA) | 1.62 g | — | |
| Methionine (EAA) | 0.523 g | — | |
| Cystine (conditionally essential) | 0.189 g | — | |
| Phenylalanine (EAA) | 0.689 g | — | |
| Tyrosine (conditionally essential) | 0.596 g | — | |
| Valine (EAA, BCAA) | 0.910 g | — | |
| Arginine (conditionally essential) | 1.06 g | — | |
| Histidine (EAA) | 0.520 g | — | |
| Alanine | 1.07 g | — | |
| Aspartic acid | 1.81 g | — | |
| Glutamic acid | 2.64 g | — | |
| Glycine (conditionally essential) | 0.848 g | — | |
| Proline (conditionally essential) | 0.624 g | — | |
| Serine | 0.720 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.