Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, king (chinook), raw (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Fish 187
Oil 884
Protein (g)
Fish 20.3
Oil 0
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 11.7
Oil 100
Fiber (g)
Fish 0
Oil 0
Quick answers
Which has more protein?
Fish, salmon, king (chinook), raw (Alaska Native) — 20.3g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, king (chinook), raw (Alaska Native) — 187 vs 884 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, king (chinook), 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 | 187 kcal | 884 kcal | -79% |
| Macronutrients | |||
| Water | 66.0 g | 0 g | |
| Protein | 20.3 g | 0 g | |
| Total lipid (fat) | 11.7 g | 100 g | -88% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.87 g | 11.6 g | -84% |
| Fatty acids, total monounsaturated | 4.09 g | 59.2 g | -93% |
| Cholesterol | 61.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.161 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.169 mg | 0 mg | |
| Niacin (Vitamin B3) | 8.41 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.987 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.271 mg | 0 mg | |
| Biotin (Vitamin B7) | 15.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | 7.38 ug | 0 ug | |
| Vitamin A, RAE | 136 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.49 mg | — | |
| Minerals | |||
| Calcium, Ca | 42.0 mg | 0 mg | |
| Iron, Fe | 0.790 mg | 0 mg | |
| Magnesium, Mg | 24.0 mg | 0 mg | |
| Phosphorus, P | 208 mg | 0 mg | |
| Potassium, K | 370 mg | 0 mg | |
| Sodium, Na | 48.0 mg | 0 mg | |
| Zinc, Zn | 0.520 mg | 0 mg | |
| Copper, Cu | — | 0 mg | |
| Manganese, Mn | — | 0 mg | |
| Selenium, Se | 31.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 781 kj | 3699 kj | -79% |
| Ash | 1.25 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) | 15.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | 5.20 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 136 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 453 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 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 K1 — Phylloquinone | 0.300 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 g | — | |
| SFA 14:0 (Myristic acid) | 0.300 g | 1.39 g | -78% |
| SFA 15:0 (Pentadecanoic acid) | 0.020 g | — | |
| SFA 16:0 (Palmitic acid) | 1.23 g | 3.75 g | -67% |
| SFA 17:0 (Margaric acid) | 0.020 g | — | |
| SFA 18:0 (Stearic acid) | 0.290 g | 1.12 g | -74% |
| SFA 20:0 (Arachidic acid) | 0.010 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.010 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.550 g | 0.216 g | +155% |
| MUFA 17:1 (Heptadecenoic acid) | 0.020 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.10 g | 11.6 g | -82% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.760 g | 6.19 g | -88% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.580 g | 41.2 g | -99% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.070 g | — | |
| Fatty acids, total polyunsaturated | 1.60 g | 21.2 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.090 g | 15.3 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.070 g | 5.90 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.050 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.020 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.080 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.440 g | — | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.020 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.120 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.710 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 50.0 mg | — | |
| Choline from phosphatidylcholine | 23.0 mg | — | |
| Choline from phosphocholine | 1.40 mg | — | |
| Choline from sphingomyelin | 1.80 mg | — | |
| Free Choline | 20.0 mg | — | |
| Total Choline | 96.0 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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