Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, Atlantic, farmed, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 206
Fish oil 902
Protein (g)
Fish 22.1
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 12.4
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, salmon, Atlantic, farmed, cooked, dry heat — 22.1g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, Atlantic, farmed, cooked, dry heat — 206 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, Atlantic, farmed, 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 | 206 kcal | 902 kcal | -77% |
| Macronutrients | |||
| Water | 64.8 g | 0 g | |
| Protein | 22.1 g | 0 g | |
| Total lipid (fat) | 12.4 g | 100 g | -88% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.40 g | 30.4 g | -92% |
| Fatty acids, total monounsaturated | 4.18 g | 26.7 g | -84% |
| Cholesterol | 63.0 mg | 521 mg | -88% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.340 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.135 mg | 0 mg | |
| Niacin (Vitamin B3) | 8.05 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.48 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.647 mg | 0 mg | |
| Biotin (Vitamin B7) | 34.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 90.5 mg | — | |
| Vitamin B-12 — Cobalamin | 2.80 ug | 0 ug | |
| Vitamin A, RAE | 69.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.14 mg | — | |
| Vitamin D (D2 + D3) | 13.1 ug | — | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 0 mg | |
| Iron, Fe | 0.340 mg | 0 mg | |
| Magnesium, Mg | 30.0 mg | 0 mg | |
| Phosphorus, P | 252 mg | 0 mg | |
| Potassium, K | 384 mg | 0 mg | |
| Sodium, Na | 61.0 mg | 0 mg | |
| Zinc, Zn | 0.430 mg | 0 mg | |
| Copper, Cu | 0.049 mg | 0 mg | |
| Manganese, Mn | 0.016 mg | 0 mg | |
| Selenium, Se | 41.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 861 kj | 3774 kj | -77% |
| Ash | 1.15 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 34.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 34.0 ug | 0 ug | |
| Betaine | 1.80 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 69.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 230 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 526 IU | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.005 g | — | |
| SFA 12:0 (Lauric acid) | 0.013 g | — | |
| SFA 14:0 (Myristic acid) | 0.571 g | 7.96 g | -93% |
| SFA 16:0 (Palmitic acid) | 1.49 g | 15.1 g | -90% |
| SFA 18:0 (Stearic acid) | 0.315 g | 3.78 g | -92% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.767 g | 10.5 g | -93% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.05 g | 14.5 g | -86% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.37 g | 1.33 g | +3% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.352 g | -100% |
| Fatty acids, total polyunsaturated | 4.55 g | 34.2 g | -87% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.666 g | 2.15 g | -69% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.113 g | 1.49 g | -92% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.184 g | 2.74 g | -93% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 1.27 g | 1.17 g | +9% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.690 g | 13.2 g | -95% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.170 g | 4.91 g | -97% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.46 g | 8.56 g | -83% |
| Tryptophan (EAA) | 0.248 g | — | |
| Threonine (EAA) | 0.969 g | — | |
| Isoleucine (EAA, BCAA) | 1.02 g | — | |
| Leucine (EAA, BCAA) | 1.80 g | — | |
| Lysine (EAA) | 2.03 g | — | |
| Methionine (EAA) | 0.654 g | — | |
| Cystine (conditionally essential) | 0.237 g | — | |
| Phenylalanine (EAA) | 0.863 g | — | |
| Tyrosine (conditionally essential) | 0.746 g | — | |
| Valine (EAA, BCAA) | 1.14 g | — | |
| Arginine (conditionally essential) | 1.32 g | — | |
| Histidine (EAA) | 0.651 g | — | |
| Alanine | 1.34 g | — | |
| Aspartic acid | 2.26 g | — | |
| Glutamic acid | 3.30 g | — | |
| Glycine (conditionally essential) | 1.06 g | — | |
| Proline (conditionally essential) | 0.781 g | — | |
| Serine | 0.902 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 41.0 mg | — | |
| Choline from phosphatidylcholine | 37.0 mg | — | |
| Choline from phosphocholine | 1.20 mg | — | |
| Choline from sphingomyelin | 3.40 mg | — | |
| Free Choline | 7.80 mg | — | |
| Total Choline | 91.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 12.8 mcg | — | |
* 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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