Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, sardine, Atlantic, canned in oil, drained solids with bone is higher in more vitamins & minerals
Calories (kcal)
Fish 182
Fish 208
Protein (g)
Fish 25.4
Fish 24.6
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 8.13
Fish 11.4
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, salmon, Atlantic, wild, cooked, dry heat — 25.4g vs 24.6g per 100g.
Which has fewer calories?
Fish, salmon, Atlantic, wild, cooked, dry heat — 182 vs 208 kcal per 100g.
Which is more nutrient-dense?
Fish, sardine, Atlantic, canned in oil, drained solids with bone 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 182 kcal | 208 kcal | -12% |
| Macronutrients | |||
| Water | 59.6 g | 59.6 g | = |
| Protein | 25.4 g | 24.6 g | +3% |
| Total lipid (fat) | 8.13 g | 11.4 g | -29% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.26 g | 1.53 g | -18% |
| Fatty acids, total monounsaturated | 2.70 g | 3.87 g | -30% |
| Cholesterol | 71.0 mg | 142 mg | -50% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.275 mg | 0.080 mg | +244% |
| Riboflavin (Vitamin B2) | 0.487 mg | 0.227 mg | +115% |
| Niacin (Vitamin B3) | 10.1 mg | 5.24 mg | +92% |
| Pantothenic acid (Vitamin B5) | 1.92 mg | 0.642 mg | +199% |
| Vitamin B-6 — Pyridoxine | 0.944 mg | 0.167 mg | +465% |
| Biotin (Vitamin B7) | 29.0 ug | 10.0 ug | +190% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 75.0 mg | |
| Vitamin B-12 — Cobalamin | 3.05 ug | 8.94 ug | -66% |
| Vitamin A, RAE | 13.0 ug | 32.0 ug | -59% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 2.04 mg | |
| Vitamin D (D2 + D3) | — | 4.80 ug | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 382 mg | -96% |
| Iron, Fe | 1.03 mg | 2.92 mg | -65% |
| Magnesium, Mg | 37.0 mg | 39.0 mg | -5% |
| Phosphorus, P | 256 mg | 490 mg | -48% |
| Potassium, K | 628 mg | 397 mg | +58% |
| Sodium, Na | 56.0 mg | 307 mg | -82% |
| Zinc, Zn | 0.820 mg | 1.31 mg | -37% |
| Copper, Cu | 0.321 mg | 0.186 mg | +73% |
| Manganese, Mn | 0.021 mg | 0.108 mg | -81% |
| Selenium, Se | 46.8 ug | 52.7 ug | -11% |
| Other Nutrients | |||
| Energy | 761 kj | 871 kj | -13% |
| Ash | 3.26 g | 3.38 g | -4% |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 10.0 ug | +190% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 10.0 ug | +190% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 13.0 ug | 32.0 ug | -59% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 44.0 IU | 108 IU | -59% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 193 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 4.80 ug | |
| Vitamin K1 — Phylloquinone | — | 2.60 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) | 0.176 g | 0.192 g | -8% |
| SFA 16:0 (Palmitic acid) | 0.810 g | 0.993 g | -18% |
| SFA 18:0 (Stearic acid) | 0.272 g | 0.343 g | -21% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.322 g | 0.220 g | +46% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.73 g | 2.14 g | -19% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.286 g | 0.423 g | -32% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.358 g | 1.08 g | -67% |
| Fatty acids, total polyunsaturated | 3.26 g | 5.15 g | -37% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.220 g | 3.54 g | -94% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.378 g | 0.498 g | -24% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.106 g | 0.125 g | -15% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.342 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.411 g | 0.473 g | -13% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.368 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.43 g | 0.509 g | +181% |
| Tryptophan (EAA) | 0.285 g | 0.276 g | +3% |
| Threonine (EAA) | 1.12 g | 1.08 g | +3% |
| Isoleucine (EAA, BCAA) | 1.17 g | 1.13 g | +3% |
| Leucine (EAA, BCAA) | 2.07 g | 2.00 g | +3% |
| Lysine (EAA) | 2.34 g | 2.26 g | +3% |
| Methionine (EAA) | 0.753 g | 0.729 g | +3% |
| Cystine (conditionally essential) | 0.273 g | 0.264 g | +3% |
| Phenylalanine (EAA) | 0.993 g | 0.961 g | +3% |
| Tyrosine (conditionally essential) | 0.859 g | 0.831 g | +3% |
| Valine (EAA, BCAA) | 1.31 g | 1.27 g | +3% |
| Arginine (conditionally essential) | 1.52 g | 1.47 g | +3% |
| Histidine (EAA) | 0.749 g | 0.725 g | +3% |
| Alanine | 1.54 g | 1.49 g | +3% |
| Aspartic acid | 2.61 g | 2.52 g | +3% |
| Glutamic acid | 3.80 g | 3.67 g | +3% |
| Glycine (conditionally essential) | 1.22 g | 1.18 g | +3% |
| Proline (conditionally essential) | 0.899 g | 0.870 g | +3% |
| Serine | 1.04 g | 1.00 g | +3% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Purines | |||
| Purine, adenine | — | 19.0 mg | |
| Purine, guanine | — | 95.0 mg | |
| Purine, hypoxanthine | — | 30.0 mg | |
| Purine, xanthine | — | 255 mg | |
| Purines, total | — | 399 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, wild, cooked, dry heat nutrition facts Fish, sardine, Atlantic, canned in oil, drained solids with bone nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +465% in Fish, salmon, Atlantic, wild, cooked, dry heat Thiamin (Vitamin B1) +244% in Fish, salmon, Atlantic, wild, cooked, dry heat Pantothenic acid (Vitamin B5) +199% in Fish, salmon, Atlantic, wild, cooked, dry heat Biotin (Vitamin B7) +190% in Fish, salmon, Atlantic, wild, cooked, dry heat
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