Fish vs Fish 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, wild, cooked, moist heat — 27.4g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, coho, wild, cooked, moist heat — 184 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, coho, wild, cooked, moist 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 oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 184 kcal | 902 kcal | -80% |
| Macronutrients | |||
| Water | 65.4 g | 0 g | |
| Protein | 27.4 g | 0 g | |
| Total lipid (fat) | 7.50 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 | 1.60 g | 30.4 g | -95% |
| Fatty acids, total monounsaturated | 2.70 g | 26.7 g | -90% |
| Cholesterol | 57.0 mg | 521 mg | -89% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.115 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.159 mg | 0 mg | |
| Niacin (Vitamin B3) | 7.78 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.834 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.556 mg | 0 mg | |
| Biotin (Vitamin B7) | 9.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 4.48 ug | 0 ug | |
| Vitamin A, RAE | 32.0 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 46.0 mg | 0 mg | |
| Iron, Fe | 0.710 mg | 0 mg | |
| Magnesium, Mg | 35.0 mg | 0 mg | |
| Phosphorus, P | 298 mg | 0 mg | |
| Potassium, K | 455 mg | 0 mg | |
| Sodium, Na | 53.0 mg | 0 mg | |
| Zinc, Zn | 0.520 mg | 0 mg | |
| Copper, Cu | 0.065 mg | 0 mg | |
| Manganese, Mn | 0.018 mg | 0 mg | |
| Selenium, Se | 46.2 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 770 kj | 3774 kj | -80% |
| Ash | 1.53 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 0 ug | |
| Retinol | 32.0 ug | 0 ug | |
| Vitamin A, IU | 108 IU | 0 IU | |
| SFA 14:0 (Myristic acid) | 0.334 g | 7.96 g | -96% |
| SFA 16:0 (Palmitic acid) | 0.950 g | 15.1 g | -94% |
| SFA 18:0 (Stearic acid) | 0.262 g | 3.78 g | -93% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.640 g | 10.5 g | -94% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.52 g | 14.5 g | -90% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.316 g | 1.33 g | -76% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.185 g | 0.352 g | -47% |
| Fatty acids, total polyunsaturated | 2.52 g | 34.2 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.260 g | 2.15 g | -88% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.199 g | 1.49 g | -87% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.150 g | 2.74 g | -95% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.169 g | 1.17 g | -86% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.543 g | 13.2 g | -96% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.294 g | 4.91 g | -94% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.831 g | 8.56 g | -90% |
| Tryptophan (EAA) | 0.306 g | — | |
| Threonine (EAA) | 1.20 g | — | |
| Isoleucine (EAA, BCAA) | 1.26 g | — | |
| Leucine (EAA, BCAA) | 2.22 g | — | |
| Lysine (EAA) | 2.51 g | — | |
| Methionine (EAA) | 0.810 g | — | |
| Cystine (conditionally essential) | 0.293 g | — | |
| Phenylalanine (EAA) | 1.07 g | — | |
| Tyrosine (conditionally essential) | 0.924 g | — | |
| Valine (EAA, BCAA) | 1.41 g | — | |
| Arginine (conditionally essential) | 1.64 g | — | |
| Histidine (EAA) | 0.806 g | — | |
| Alanine | 1.65 g | — | |
| Aspartic acid | 2.80 g | — | |
| Glutamic acid | 4.09 g | — | |
| Glycine (conditionally essential) | 1.31 g | — | |
| Proline (conditionally essential) | 0.968 g | — | |
| Serine | 1.12 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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