Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, chum, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Fish 378
Fish oil 902
Protein (g)
Fish 62.1
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 14.4
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, salmon, chum, dried (Alaska Native) — 62.1g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, chum, dried (Alaska Native) — 378 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, chum, dried (Alaska Native) 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 | 378 kcal | 902 kcal | -58% |
| Macronutrients | |||
| Water | 22.8 g | 0 g | |
| Protein | 62.1 g | 0 g | |
| Total lipid (fat) | 14.4 g | 100 g | -86% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.39 g | 29.9 g | -92% |
| Fatty acids, total monounsaturated | 5.14 g | 33.8 g | -85% |
| Cholesterol | 214 mg | 710 mg | -70% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.356 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.463 mg | 0 mg | |
| Niacin (Vitamin B3) | 14.6 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 2.76 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.681 mg | 0 mg | |
| Biotin (Vitamin B7) | 12.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 231 mg | — | |
| Vitamin B-12 — Cobalamin | 28.6 ug | 0 ug | |
| Vitamin A, RAE | 16.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.820 mg | — | |
| Vitamin D (D2 + D3) | — | 8.30 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 155 mg | 0 mg | |
| Iron, Fe | 2.20 mg | 0 mg | |
| Magnesium, Mg | 68.0 mg | 0 mg | |
| Phosphorus, P | 650 mg | 0 mg | |
| Potassium, K | 910 mg | 0 mg | |
| Sodium, Na | 190 mg | 0 mg | |
| Zinc, Zn | 1.40 mg | 0 mg | |
| Copper, Cu | 0.254 mg | 0 mg | |
| Manganese, Mn | 0.071 mg | 0 mg | |
| Selenium, Se | 104 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1581 kj | 3774 kj | -58% |
| Ash | 3.69 g | 0 g | |
| Total Sugars | 0 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 0 ug | |
| Betaine | 10.6 mg | — | |
| Retinol | 16.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 53.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 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) | — | 332 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.040 g | 0.103 g | -61% |
| SFA 14:0 (Myristic acid) | 0.675 g | 6.53 g | -90% |
| SFA 15:0 (Pentadecanoic acid) | 0.040 g | — | |
| SFA 16:0 (Palmitic acid) | 1.18 g | 16.6 g | -93% |
| SFA 17:0 (Margaric acid) | 0.110 g | — | |
| SFA 18:0 (Stearic acid) | 0.345 g | 3.89 g | -91% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 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) | 0.480 g | 7.51 g | -94% |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.99 g | 14.8 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.40 g | 5.99 g | -77% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.23 g | 5.59 g | -78% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.030 g | — | |
| Fatty acids, total polyunsaturated | 2.32 g | 31.9 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.125 g | 2.01 g | -94% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.115 g | 1.33 g | -91% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.135 g | 3.03 g | -96% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.025 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.010 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.115 g | 1.76 g | -93% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.610 g | 10.1 g | -94% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.020 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.215 g | 1.97 g | -89% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.950 g | 10.7 g | -91% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 100 mg | — | |
| Choline from phosphatidylcholine | 45.0 mg | — | |
| Choline from phosphocholine | 2.40 mg | — | |
| Choline from sphingomyelin | 15.0 mg | — | |
| Free Choline | 64.0 mg | — | |
| Total Choline | 230 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 38.4 mcg | — | |
* 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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