Fish vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Fish, salmon, Atlantic, farm raised, raw is higher in more vitamins & minerals
Calories (kcal)
Fish —
Oil 899
Protein (g)
Fish 20.3
Oil 0.560
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 13.1
Oil 99.6
Fiber (g)
Fish —
Oil —
Quick answers
Which has more protein?
Fish, salmon, Atlantic, farm raised, raw — 20.3g vs 0.560g per 100g.
Which is more nutrient-dense?
Fish, salmon, Atlantic, farm raised, 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 | — | 899 kcal | |
| Macronutrients | |||
| Water | 65.8 g | 0.020 g | +329100% |
| Protein | 20.3 g | 0.560 g | +3528% |
| Total lipid (fat) | 13.1 g | 99.6 g | -87% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.28 g | 10.9 g | -79% |
| Fatty acids, total monounsaturated | 5.01 g | 47.1 g | -89% |
| Cholesterol | 62.1 mg | 52.0 mg | +19% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0.011 mg | |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | — | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | — | 0 mg | |
| Biotin (Vitamin B7) | — | 2.00 ug | |
| Choline, total | — | 0.100 mg | |
| Vitamin B-12 — Cobalamin | 5.70 ug | 0 ug | |
| Vitamin A, RAE | — | 10.0 ug | |
| 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 | 9.42 mg | 0 mg | |
| Iron, Fe | 0.259 mg | 0 mg | |
| Magnesium, Mg | 25.4 mg | 0 mg | |
| Phosphorus, P | 230 mg | 0 mg | |
| Potassium, K | 378 mg | 0 mg | |
| Sodium, Na | 49.5 mg | 0 mg | |
| Zinc, Zn | 0.339 mg | 0 mg | |
| Copper, Cu | 0.025 mg | 0 mg | |
| Manganese, Mn | 0 mg | 0 mg | = |
| Selenium, Se | 22.8 ug | 3.30 ug | +591% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 197 kcal | — | |
| Energy (Atwater Specific Factors) | 203 kcal | — | |
| Energy | — | 3760 kj | |
| Nitrogen | 3.25 g | — | |
| Ash | 1.22 g | 0 g | |
| Iodine, I | 3.24 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 2.00 ug | |
| Betaine | 3.00 mg | 0 mg | |
| Retinol | 2.15 ug | 10.0 ug | -78% |
| Vitamin A, IU | — | 33.0 IU | |
| 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) | 0.006 g | 0.080 g | -92% |
| SFA 14:0 (Myristic acid) | 0.242 g | 2.52 g | -90% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.310 g | |
| SFA 16:0 (Palmitic acid) | 1.43 g | 6.90 g | -79% |
| SFA 17:0 (Margaric acid) | — | 0.157 g | |
| SFA 18:0 (Stearic acid) | 0.465 g | 0.940 g | -51% |
| 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) | — | 18.9 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.287 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 21.5 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 4.08 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 4.85 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.640 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.080 g | |
| Fatty acids, total polyunsaturated | 4.06 g | 33.0 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.873 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 2.15 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.855 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.541 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 1.22 g | |
| 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) | — | 1.34 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.318 g | 9.71 g | -97% |
| 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) | 0.166 g | 5.61 g | -97% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.585 g | 12.4 g | -95% |
| Choline | |||
| Choline from glycerophoshocholine | 43.0 mg | — | |
| Choline from phosphatidylcholine | 22.0 mg | — | |
| Choline from phosphocholine | 1.00 mg | — | |
| Choline from sphingomyelin | 3.00 mg | — | |
| Free Choline | 9.90 mg | — | |
| Total Choline | 79.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 3.20 mcg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, salmon, Atlantic, farm raised, raw nutrition facts Oil, bearded seal (Oogruk) (Alaska Native) nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.