Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, chinook, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 179
Fish oil 902
Protein (g)
Fish 19.9
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 10.4
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, salmon, chinook, raw — 19.9g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, chinook, raw — 179 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, chinook, 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 | 179 kcal | 902 kcal | -80% |
| Macronutrients | |||
| Water | 71.6 g | 0 g | |
| Protein | 19.9 g | 0 g | |
| Total lipid (fat) | 10.4 g | 100 g | -90% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.10 g | 30.4 g | -90% |
| Fatty acids, total monounsaturated | 4.40 g | 26.7 g | -84% |
| Cholesterol | 50.0 mg | 521 mg | -90% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.054 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.113 mg | 0 mg | |
| Niacin (Vitamin B3) | 8.42 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.400 mg | 0 mg | |
| Biotin (Vitamin B7) | 30.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 1.30 ug | 0 ug | |
| Vitamin A, RAE | 136 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.22 mg | — | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 0 mg | |
| Iron, Fe | 0.250 mg | 0 mg | |
| Magnesium, Mg | 95.0 mg | 0 mg | |
| Phosphorus, P | 289 mg | 0 mg | |
| Potassium, K | 394 mg | 0 mg | |
| Sodium, Na | 47.0 mg | 0 mg | |
| Zinc, Zn | 0.440 mg | 0 mg | |
| Copper, Cu | 0.041 mg | 0 mg | |
| Manganese, Mn | 0.015 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 750 kj | 3774 kj | -80% |
| Ash | 1.33 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | 0 ug | |
| Retinol | 136 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 453 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| SFA 14:0 (Myristic acid) | 0.421 g | 7.96 g | -95% |
| SFA 16:0 (Palmitic acid) | 2.09 g | 15.1 g | -86% |
| SFA 18:0 (Stearic acid) | 0.577 g | 3.78 g | -85% |
| SFA 20:0 (Arachidic acid) | 0.010 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.909 g | 10.5 g | -91% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.96 g | 14.5 g | -80% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.344 g | 1.33 g | -74% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.187 g | 0.352 g | -47% |
| Fatty acids, total polyunsaturated | 2.80 g | 34.2 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.122 g | 2.15 g | -94% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.089 g | 1.49 g | -94% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.188 g | 2.74 g | -93% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.147 g | 1.17 g | -87% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 1.01 g | 13.2 g | -92% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.301 g | 4.91 g | -94% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.944 g | 8.56 g | -89% |
| Tryptophan (EAA) | 0.225 g | — | |
| Threonine (EAA) | 0.879 g | — | |
| Isoleucine (EAA, BCAA) | 0.924 g | — | |
| Leucine (EAA, BCAA) | 1.63 g | — | |
| Lysine (EAA) | 1.84 g | — | |
| Methionine (EAA) | 0.594 g | — | |
| Cystine (conditionally essential) | 0.215 g | — | |
| Phenylalanine (EAA) | 0.783 g | — | |
| Tyrosine (conditionally essential) | 0.677 g | — | |
| Valine (EAA, BCAA) | 1.03 g | — | |
| Arginine (conditionally essential) | 1.20 g | — | |
| Histidine (EAA) | 0.590 g | — | |
| Alanine | 1.21 g | — | |
| Aspartic acid | 2.05 g | — | |
| Glutamic acid | 2.99 g | — | |
| Glycine (conditionally essential) | 0.963 g | — | |
| Proline (conditionally essential) | 0.709 g | — | |
| Serine | 0.818 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 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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