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 | 29.9 g | -90% |
| Fatty acids, total monounsaturated | 3.77 g | 33.8 g | -89% |
| Cholesterol | 55.0 mg | 710 mg | -92% |
| 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 | 8.30 ug | +33% |
| 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 | 332 IU | +33% |
| 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 | 0.103 g | -100% |
| SFA 14:0 (Myristic acid) | 0.556 g | 6.53 g | -91% |
| SFA 15:0 (Pentadecanoic acid) | 0.046 g | — | |
| SFA 16:0 (Palmitic acid) | 1.88 g | 16.6 g | -89% |
| SFA 17:0 (Margaric acid) | 0.043 g | — | |
| SFA 18:0 (Stearic acid) | 0.495 g | 3.89 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 | 7.51 g | -89% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.71 g | 14.8 g | -82% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.265 g | 5.99 g | -96% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 5.59 g | -100% |
| Fatty acids, total polyunsaturated | 3.89 g | 31.9 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.900 g | 2.01 g | -55% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.167 g | 1.33 g | -87% |
| 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 | 3.03 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 | 1.76 g | -95% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.862 g | 10.1 g | -91% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.393 g | 1.97 g | -80% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.10 g | 10.7 g | -90% |
| 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.
Fish, salmon, Atlantic, farmed, raw nutrition facts Fish oil, sardine nutrition facts Compare other foods →
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