Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, Atlantic, farmed, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 208
Fish oil 902
Protein (g)
Fish 20.4
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 13.4
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, salmon, Atlantic, farmed, raw — 20.4g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, Atlantic, farmed, raw — 208 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, Atlantic, farmed, 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 | Fish oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 208 kcal | 902 kcal | -77% |
| Macronutrients | |||
| Water | 64.9 g | 0 g | |
| Protein | 20.4 g | 0 g | |
| Total lipid (fat) | 13.4 g | 100 g | -87% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.05 g | 30.4 g | -90% |
| Fatty acids, total monounsaturated | 3.77 g | 26.7 g | -86% |
| Cholesterol | 55.0 mg | 521 mg | -89% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.90 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.207 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.155 mg | 0 mg | |
| Niacin (Vitamin B3) | 8.67 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.55 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.636 mg | 0 mg | |
| Biotin (Vitamin B7) | 26.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 78.5 mg | — | |
| Vitamin B-12 — Cobalamin | 3.23 ug | 0 ug | |
| Vitamin A, RAE | 58.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 3.55 mg | — | |
| Vitamin D (D2 + D3) | 11.0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 0 mg | |
| Iron, Fe | 0.340 mg | 0 mg | |
| Magnesium, Mg | 27.0 mg | 0 mg | |
| Phosphorus, P | 240 mg | 0 mg | |
| Potassium, K | 363 mg | 0 mg | |
| Sodium, Na | 59.0 mg | 0 mg | |
| Zinc, Zn | 0.360 mg | 0 mg | |
| Copper, Cu | 0.045 mg | 0 mg | |
| Manganese, Mn | 0.011 mg | 0 mg | |
| Selenium, Se | 24.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 871 kj | 3774 kj | -77% |
| Ash | 1.13 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 26.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 26.0 ug | 0 ug | |
| Betaine | 3.00 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 58.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 193 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.300 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.060 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) | 441 IU | — | |
| Vitamin K1 — Phylloquinone | 0.500 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 | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.556 g | 7.96 g | -93% |
| SFA 15:0 (Pentadecanoic acid) | 0.046 g | — | |
| SFA 16:0 (Palmitic acid) | 1.88 g | 15.1 g | -88% |
| SFA 17:0 (Margaric acid) | 0.043 g | — | |
| SFA 18:0 (Stearic acid) | 0.495 g | 3.78 g | -87% |
| SFA 20:0 (Arachidic acid) | 0.022 g | — | |
| SFA 22:0 (Behenic acid) | 0.011 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.791 g | 10.5 g | -92% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.71 g | 14.5 g | -81% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.265 g | 1.33 g | -80% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.352 g | -100% |
| Fatty acids, total polyunsaturated | 3.89 g | 34.2 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.900 g | 2.15 g | -58% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.167 g | 1.49 g | -89% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.148 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.020 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.121 g | 2.74 g | -96% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.062 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.018 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.092 g | 1.17 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.862 g | 13.2 g | -93% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.393 g | 4.91 g | -92% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.10 g | 8.56 g | -87% |
| Tryptophan (EAA) | 0.209 g | — | |
| Threonine (EAA) | 0.860 g | — | |
| Isoleucine (EAA, BCAA) | 0.968 g | — | |
| Leucine (EAA, BCAA) | 1.62 g | — | |
| Lysine (EAA) | 1.87 g | — | |
| Methionine (EAA) | 0.626 g | — | |
| Cystine (conditionally essential) | 0.219 g | — | |
| Phenylalanine (EAA) | 0.845 g | — | |
| Tyrosine (conditionally essential) | 0.759 g | — | |
| Valine (EAA, BCAA) | 1.11 g | — | |
| Arginine (conditionally essential) | 1.22 g | — | |
| Histidine (EAA) | 0.549 g | — | |
| Alanine | 1.27 g | — | |
| Aspartic acid | 2.03 g | — | |
| Glutamic acid | 2.83 g | — | |
| Glycine (conditionally essential) | 0.960 g | — | |
| Proline (conditionally essential) | 0.721 g | — | |
| Serine | 0.896 g | — | |
| Hydroxyproline | 0.042 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 18.7 mg | — | |
| Purine, guanine | 18.0 mg | — | |
| Purine, hypoxanthine | 211 mg | — | |
| Purine, uric acid | 0.100 mg | — | |
| Purine, xanthine | 2.10 mg | — | |
| Purines, total | 250 mg | — | |
* 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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