Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, Atlantic, wild, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 182
Fish 116
Protein (g)
Fish 25.4
Fish 25.5
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 8.13
Fish 0.820
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, tuna, light, canned in water, without salt, drained solids — 25.5g vs 25.4g per 100g.
Which has fewer calories?
Fish, tuna, light, canned in water, without salt, drained solids — 116 vs 182 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, Atlantic, wild, 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 182 kcal | 116 kcal | +57% |
| Macronutrients | |||
| Water | 59.6 g | 75.2 g | -21% |
| Protein | 25.4 g | 25.5 g | = |
| Total lipid (fat) | 8.13 g | 0.820 g | +891% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.26 g | 0.234 g | +437% |
| Fatty acids, total monounsaturated | 2.70 g | 0.159 g | +1596% |
| Cholesterol | 71.0 mg | 30.0 mg | +137% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.275 mg | 0.032 mg | +759% |
| Riboflavin (Vitamin B2) | 0.487 mg | 0.074 mg | +558% |
| Niacin (Vitamin B3) | 10.1 mg | 13.3 mg | -24% |
| Pantothenic acid (Vitamin B5) | 1.92 mg | 0.214 mg | +797% |
| Vitamin B-6 — Pyridoxine | 0.944 mg | 0.350 mg | +170% |
| Biotin (Vitamin B7) | 29.0 ug | 4.00 ug | +625% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 3.05 ug | 2.99 ug | +2% |
| Vitamin A, RAE | 13.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 11.0 mg | +36% |
| Iron, Fe | 1.03 mg | 1.53 mg | -33% |
| Magnesium, Mg | 37.0 mg | 27.0 mg | +37% |
| Phosphorus, P | 256 mg | 163 mg | +57% |
| Potassium, K | 628 mg | 237 mg | +165% |
| Sodium, Na | 56.0 mg | 50.0 mg | +12% |
| Zinc, Zn | 0.820 mg | 0.770 mg | +6% |
| Copper, Cu | 0.321 mg | 0.051 mg | +529% |
| Manganese, Mn | 0.021 mg | 0.011 mg | +91% |
| Selenium, Se | 46.8 ug | 80.4 ug | -42% |
| Other Nutrients | |||
| Energy | 761 kj | 487 kj | +56% |
| Ash | 3.26 g | 0.780 g | +318% |
| Total Sugars | — | 0 g | |
| Fluoride, F | — | 18.6 ug | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 4.00 ug | +625% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 4.00 ug | +625% |
| Retinol | 13.0 ug | — | |
| Vitamin A, IU | 44.0 IU | 56.0 IU | -21% |
| 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 | 0.018 g | +878% |
| SFA 16:0 (Palmitic acid) | 0.810 g | 0.156 g | +419% |
| SFA 18:0 (Stearic acid) | 0.272 g | 0.060 g | +353% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.322 g | 0.026 g | +1138% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.73 g | 0.093 g | +1762% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.286 g | 0.011 g | +2500% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.358 g | 0.029 g | +1134% |
| Fatty acids, total polyunsaturated | 3.26 g | 0.337 g | +866% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.220 g | 0.009 g | +2344% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.378 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.106 g | 0.013 g | +715% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.342 g | 0.034 g | +906% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.411 g | 0.047 g | +774% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.368 g | 0.009 g | +3989% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.43 g | 0.223 g | +541% |
| Tryptophan (EAA) | 0.285 g | 0.286 g | = |
| Threonine (EAA) | 1.12 g | 1.12 g | = |
| Isoleucine (EAA, BCAA) | 1.17 g | 1.17 g | = |
| Leucine (EAA, BCAA) | 2.07 g | 2.07 g | = |
| Lysine (EAA) | 2.34 g | 2.34 g | = |
| Methionine (EAA) | 0.753 g | 0.755 g | = |
| Cystine (conditionally essential) | 0.273 g | 0.273 g | = |
| Phenylalanine (EAA) | 0.993 g | 0.996 g | = |
| Tyrosine (conditionally essential) | 0.859 g | 0.861 g | = |
| Valine (EAA, BCAA) | 1.31 g | 1.31 g | = |
| Arginine (conditionally essential) | 1.52 g | 1.53 g | = |
| Histidine (EAA) | 0.749 g | 0.751 g | = |
| Alanine | 1.54 g | 1.54 g | = |
| Aspartic acid | 2.61 g | 2.61 g | = |
| Glutamic acid | 3.80 g | 3.81 g | = |
| Glycine (conditionally essential) | 1.22 g | 1.22 g | = |
| Proline (conditionally essential) | 0.899 g | 0.902 g | = |
| Serine | 1.04 g | 1.04 g | = |
| Daidzein | — | 0.038 mg | |
| Genistein | — | 0.050 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.087 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, tuna, light, canned in water, without salt, drained solids nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +797% in Fish, salmon, Atlantic, wild, cooked, dry heat Thiamin (Vitamin B1) +759% in Fish, salmon, Atlantic, wild, cooked, dry heat Biotin (Vitamin B7) +625% in Fish, salmon, Atlantic, wild, cooked, dry heat Riboflavin (Vitamin B2) +558% in Fish, salmon, Atlantic, wild, cooked, dry heat
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