Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, coho (silver), raw (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Fish 140
Oil 899
Protein (g)
Fish 22.6
Oil 0.560
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 5.57
Oil 99.6
Fiber (g)
Fish 0
Oil —
Quick answers
Which has more protein?
Fish, salmon, coho (silver), raw (Alaska Native) — 22.6g vs 0.560g per 100g.
Which has fewer calories?
Fish, salmon, coho (silver), raw (Alaska Native) — 140 vs 899 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, coho (silver), raw (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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 140 kcal | 899 kcal | -84% |
| Macronutrients | |||
| Water | 69.4 g | 0.020 g | +346800% |
| Protein | 22.6 g | 0.560 g | +3929% |
| Total lipid (fat) | 5.57 g | 99.6 g | -94% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.904 g | 10.9 g | -92% |
| Fatty acids, total monounsaturated | 1.79 g | 47.1 g | -96% |
| Cholesterol | 58.0 mg | 52.0 mg | +12% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.152 mg | 0.011 mg | +1282% |
| Riboflavin (Vitamin B2) | 0.189 mg | 0 mg | |
| Niacin (Vitamin B3) | 7.93 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.23 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.225 mg | 0 mg | |
| Biotin (Vitamin B7) | 13.0 ug | 2.00 ug | +550% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | — | 0.100 mg | |
| Vitamin B-12 — Cobalamin | 8.52 ug | 0 ug | |
| Vitamin A, RAE | 30.0 ug | 10.0 ug | +200% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.810 mg | 10.3 mg | -92% |
| Vitamin D (D2 + D3) | — | 0.700 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.40 ug | |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 0 mg | |
| Iron, Fe | 0.550 mg | 0 mg | |
| Magnesium, Mg | 28.0 mg | 0 mg | |
| Phosphorus, P | 240 mg | 0 mg | |
| Potassium, K | 380 mg | 0 mg | |
| Sodium, Na | 58.0 mg | 0 mg | |
| Zinc, Zn | 0.410 mg | 0 mg | |
| Copper, Cu | 0.051 mg | 0 mg | |
| Manganese, Mn | — | 0 mg | |
| Selenium, Se | 27.6 ug | 3.30 ug | +736% |
| Other Nutrients | |||
| Energy | 587 kj | 3760 kj | -84% |
| Ash | 1.24 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) | 13.0 ug | 2.00 ug | +550% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | — | |
| Betaine | 5.40 mg | 0 mg | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 30.0 ug | 10.0 ug | +200% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 100 IU | 33.0 IU | +203% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 30.0 IU | |
| Vitamin K1 — Phylloquinone | 0.200 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.080 g | -100% |
| SFA 14:0 (Myristic acid) | 0.157 g | 2.52 g | -94% |
| SFA 15:0 (Pentadecanoic acid) | 0.012 g | 0.310 g | -96% |
| SFA 16:0 (Palmitic acid) | 0.605 g | 6.90 g | -91% |
| SFA 17:0 (Margaric acid) | 0.012 g | 0.157 g | -92% |
| SFA 18:0 (Stearic acid) | 0.109 g | 0.940 g | -88% |
| SFA 20:0 (Arachidic acid) | 0.009 g | 0.017 g | -47% |
| SFA 22:0 (Behenic acid) | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0.750 g | -100% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0.107 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.169 g | 18.9 g | -99% |
| MUFA 17:1 (Heptadecenoic acid) | 0.012 g | 0.287 g | -96% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.629 g | 21.5 g | -97% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.581 g | 4.85 g | -88% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.363 g | 0.640 g | -43% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.036 g | 0.080 g | -55% |
| Fatty acids, total polyunsaturated | 2.41 g | 33.0 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.089 g | 0.873 g | -90% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.089 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.089 g | 0.855 g | -90% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.089 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.089 g | 1.22 g | -93% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.022 g | 0.240 g | -91% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0.183 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.067 g | 1.34 g | -95% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.670 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.491 g | 9.71 g | -95% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.022 g | 0.350 g | -94% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | 0.170 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.178 g | 5.61 g | -97% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.38 g | 12.4 g | -89% |
| Tryptophan (EAA) | 0.330 g | — | |
| Threonine (EAA) | 0.970 g | — | |
| Isoleucine (EAA, BCAA) | 0.900 g | — | |
| Leucine (EAA, BCAA) | 1.61 g | — | |
| Lysine (EAA) | 1.81 g | — | |
| Methionine (EAA) | 0.710 g | — | |
| Cystine (conditionally essential) | 0.250 g | — | |
| Phenylalanine (EAA) | 0.910 g | — | |
| Tyrosine (conditionally essential) | 0.720 g | — | |
| Valine (EAA, BCAA) | 1.03 g | — | |
| Arginine (conditionally essential) | 1.14 g | — | |
| Histidine (EAA) | 0.490 g | — | |
| Alanine | 1.29 g | — | |
| Aspartic acid | 2.65 g | — | |
| Glutamic acid | 3.10 g | — | |
| Glycine (conditionally essential) | 0.970 g | — | |
| Proline (conditionally essential) | 0.780 g | — | |
| Serine | 0.840 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 39.0 mg | — | |
| Choline from phosphatidylcholine | 22.0 mg | — | |
| Choline from phosphocholine | 1.50 mg | — | |
| Choline from sphingomyelin | 1.30 mg | — | |
| Free Choline | 31.0 mg | — | |
| Total Choline | 94.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Fish, salmon, coho (silver), raw (Alaska Native) nutrition facts Oil, bearded seal (Oogruk) (Alaska Native) nutrition facts Compare other foods →
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