Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, coho, wild, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 139
Fish 186
Protein (g)
Fish 23.5
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 4.30
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, salmon, coho, wild, cooked, dry heat — 23.5g vs 14.4g per 100g.
Which has fewer calories?
Fish, salmon, coho, wild, cooked, dry heat — 139 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, coho, 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 | 139 kcal | 186 kcal | -25% |
| Macronutrients | |||
| Water | 71.5 g | 70.3 g | +2% |
| Protein | 23.5 g | 14.4 g | +63% |
| Total lipid (fat) | 4.30 g | 13.8 g | -69% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.05 g | 2.42 g | -56% |
| Fatty acids, total monounsaturated | 1.58 g | 8.38 g | -81% |
| Cholesterol | 55.0 mg | 46.0 mg | +20% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.075 mg | 0.060 mg | +25% |
| Riboflavin (Vitamin B2) | 0.140 mg | 0.080 mg | +75% |
| Niacin (Vitamin B3) | 7.95 mg | 1.50 mg | +430% |
| Pantothenic acid (Vitamin B5) | 0.810 mg | 0.250 mg | +224% |
| Vitamin B-6 — Pyridoxine | 0.568 mg | 0.420 mg | +35% |
| Biotin (Vitamin B7) | 13.0 ug | 1.00 ug | +1200% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 72.0 mg | 61.8 mg | +17% |
| Vitamin B-12 — Cobalamin | 5.00 ug | 1.00 ug | +400% |
| Vitamin A, RAE | 51.0 ug | 14.0 ug | +264% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.920 mg | 0.730 mg | +26% |
| Vitamin D (D2 + D3) | 11.3 ug | 27.4 ug | -59% |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 3.00 mg | +1400% |
| Iron, Fe | 0.610 mg | 0.660 mg | -8% |
| Magnesium, Mg | 33.0 mg | 26.0 mg | +27% |
| Phosphorus, P | 322 mg | 164 mg | +96% |
| Potassium, K | 434 mg | 268 mg | +62% |
| Sodium, Na | 58.0 mg | 80.0 mg | -28% |
| Zinc, Zn | 0.560 mg | 0.400 mg | +40% |
| Copper, Cu | 0.071 mg | 0.030 mg | +137% |
| Manganese, Mn | 0.019 mg | 0.012 mg | +58% |
| Selenium, Se | 38.0 ug | 36.5 ug | +4% |
| Other Nutrients | |||
| Energy | 582 kj | 778 kj | -25% |
| Ash | 1.30 g | 1.00 g | +30% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 13.0 ug | 1.00 ug | +1200% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 13.0 ug | 1.00 ug | +1200% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 51.0 ug | 14.0 ug | +264% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 169 IU | 47.0 IU | +260% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 451 IU | 1097 IU | -59% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 11.3 ug | 27.4 ug | -59% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0.100 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| 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 | 0.008 g | -100% |
| SFA 14:0 (Myristic acid) | 0.150 g | 0.754 g | -80% |
| SFA 16:0 (Palmitic acid) | 0.683 g | 1.44 g | -53% |
| SFA 18:0 (Stearic acid) | 0.158 g | 0.193 g | -18% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.272 g | 1.76 g | -85% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.860 g | 2.39 g | -64% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.275 g | 2.24 g | -88% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.153 g | 1.97 g | -92% |
| Fatty acids, total polyunsaturated | 1.27 g | 1.37 g | -7% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.056 g | 0.123 g | -54% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.055 g | 0.043 g | +28% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.052 g | 0.132 g | -61% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.022 g | 0.061 g | -64% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.401 g | 0.526 g | -24% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.089 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.658 g | 0.393 g | +67% |
| Tryptophan (EAA) | 0.263 g | 0.161 g | +63% |
| Threonine (EAA) | 1.03 g | 0.630 g | +63% |
| Isoleucine (EAA, BCAA) | 1.08 g | 0.662 g | +63% |
| Leucine (EAA, BCAA) | 1.91 g | 1.17 g | +63% |
| Lysine (EAA) | 2.15 g | 1.32 g | +63% |
| Methionine (EAA) | 0.694 g | 0.425 g | +63% |
| Cystine (conditionally essential) | 0.251 g | 0.154 g | +63% |
| Phenylalanine (EAA) | 0.915 g | 0.561 g | +63% |
| Tyrosine (conditionally essential) | 0.792 g | 0.485 g | +63% |
| Valine (EAA, BCAA) | 1.21 g | 0.740 g | +63% |
| Arginine (conditionally essential) | 1.40 g | 0.860 g | +63% |
| Histidine (EAA) | 0.690 g | 0.423 g | +63% |
| Alanine | 1.42 g | 0.869 g | +63% |
| Aspartic acid | 2.40 g | 1.47 g | +63% |
| Glutamic acid | 3.50 g | 2.14 g | +63% |
| Glycine (conditionally essential) | 1.13 g | 0.690 g | +63% |
| Proline (conditionally essential) | 0.829 g | 0.508 g | +63% |
| Serine | 0.957 g | 0.586 g | +63% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 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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