Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Fish, salmon, coho, farmed, cooked, dry heat — 24.3g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, coho, farmed, cooked, dry heat — 178 vs 884 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, coho, farmed, 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 178 kcal | 884 kcal | -80% |
| Macronutrients | |||
| Water | 67.0 g | 0 g | |
| Protein | 24.3 g | 0 g | |
| Total lipid (fat) | 8.23 g | 100 g | -92% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.94 g | 11.6 g | -83% |
| Fatty acids, total monounsaturated | 3.62 g | 59.2 g | -94% |
| Cholesterol | 63.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.100 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.113 mg | 0 mg | |
| Niacin (Vitamin B3) | 7.39 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.27 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.568 mg | 0 mg | |
| Biotin (Vitamin B7) | 14.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 3.17 ug | 0 ug | |
| Vitamin A, RAE | 59.0 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 0 mg | |
| Iron, Fe | 0.390 mg | 0 mg | |
| Magnesium, Mg | 34.0 mg | 0 mg | |
| Phosphorus, P | 332 mg | 0 mg | |
| Potassium, K | 460 mg | 0 mg | |
| Sodium, Na | 52.0 mg | 0 mg | |
| Zinc, Zn | 0.470 mg | 0 mg | |
| Copper, Cu | 0.089 mg | 0 mg | |
| Manganese, Mn | 0.021 mg | 0 mg | |
| Selenium, Se | 14.1 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 745 kj | 3699 kj | -80% |
| Ash | 1.40 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | 0 ug | |
| Retinol | 59.0 ug | 0 ug | |
| Vitamin A, IU | 197 IU | 0 IU | |
| SFA 14:0 (Myristic acid) | 0.308 g | 1.39 g | -78% |
| SFA 16:0 (Palmitic acid) | 1.17 g | 3.75 g | -69% |
| SFA 18:0 (Stearic acid) | 0.330 g | 1.12 g | -71% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.482 g | 0.216 g | +123% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.84 g | 11.6 g | -84% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.551 g | 6.19 g | -91% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.665 g | 41.2 g | -98% |
| Fatty acids, total polyunsaturated | 1.96 g | 21.2 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.373 g | 15.3 g | -98% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.076 g | 5.90 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.118 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.094 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.408 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.871 g | — | |
| Tryptophan (EAA) | 0.272 g | — | |
| Threonine (EAA) | 1.07 g | — | |
| Isoleucine (EAA, BCAA) | 1.12 g | — | |
| Leucine (EAA, BCAA) | 1.98 g | — | |
| Lysine (EAA) | 2.23 g | — | |
| Methionine (EAA) | 0.719 g | — | |
| Cystine (conditionally essential) | 0.260 g | — | |
| Phenylalanine (EAA) | 0.949 g | — | |
| Tyrosine (conditionally essential) | 0.820 g | — | |
| Valine (EAA, BCAA) | 1.25 g | — | |
| Arginine (conditionally essential) | 1.45 g | — | |
| Histidine (EAA) | 0.715 g | — | |
| Alanine | 1.47 g | — | |
| Aspartic acid | 2.49 g | — | |
| Glutamic acid | 3.63 g | — | |
| Glycine (conditionally essential) | 1.17 g | — | |
| Proline (conditionally essential) | 0.859 g | — | |
| Serine | 0.991 g | — | |
* 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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