Fish vs 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
Oil 894
Protein (g)
Fish 22.1
Oil 0
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 12.4
Oil 99.3
Fiber (g)
Fish 0
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 894 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 206 kcal | 894 kcal | -77% |
| Macronutrients | |||
| Water | 64.8 g | 0.250 g | +25800% |
| Protein | 22.1 g | 0 g | |
| Total lipid (fat) | 12.4 g | 99.3 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 | 14.7 g | -84% |
| Fatty acids, total monounsaturated | 4.18 g | 54.5 g | -92% |
| Cholesterol | 63.0 mg | — | |
| 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 | 1044 ug | -93% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.14 mg | 6.28 mg | -82% |
| Vitamin D (D2 + D3) | 13.1 ug | 0.700 ug | +1771% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 2.10 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 | 2.20 ug | +1782% |
| Other Nutrients | |||
| Energy | 861 kj | 3740 kj | -77% |
| Ash | 1.15 g | 0 g | |
| Total Sugars | 0 g | 0 g | = |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 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 | 0 ug | = |
| Retinol | 69.0 ug | 1044 ug | -93% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 230 IU | 3480 IU | -93% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| 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) | 526 IU | 30.0 IU | +1653% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 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) | 0.005 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.013 g | 0.100 g | -87% |
| SFA 14:0 (Myristic acid) | 0.571 g | 4.88 g | -88% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.280 g | |
| SFA 16:0 (Palmitic acid) | 1.49 g | 8.81 g | -83% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.315 g | 0.670 g | -53% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.560 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.060 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.767 g | 11.0 g | -93% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.05 g | 21.9 g | -91% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.37 g | 15.0 g | -91% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 5.85 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.130 g | |
| Fatty acids, total polyunsaturated | 4.55 g | 18.1 g | -75% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.666 g | 0.950 g | -30% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.113 g | 0.790 g | -86% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.184 g | 0.970 g | -81% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.200 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.100 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 1.27 g | 0.720 g | +77% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.690 g | 3.93 g | -82% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.280 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.160 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.170 g | 3.44 g | -95% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.46 g | 6.52 g | -78% |
| 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 | 0 mg | = |
| Theobromine | 0 mg | 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.
Fish, salmon, Atlantic, farmed, cooked, dry heat nutrition facts Oil, spotted seal (Alaska Native) nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +1782% in Fish, salmon, Atlantic, farmed, cooked, dry heat Vitamin D (D2 + D3) +1771% in Fish, salmon, Atlantic, farmed, cooked, dry heat Vitamin A, RAE -93% in Fish, salmon, Atlantic, farmed, cooked, dry heat Vitamin E (alpha-tocopherol) -82% in Fish, salmon, Atlantic, farmed, cooked, dry heat
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