Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, king, with skin, kippered, (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Fish 209
Fish oil 902
Protein (g)
Fish 23.2
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 12.9
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, salmon, king, with skin, kippered, (Alaska Native) — 23.2g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, king, with skin, kippered, (Alaska Native) — 209 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, king, with skin, kippered, (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 | Fish oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 209 kcal | 902 kcal | -77% |
| Macronutrients | |||
| Water | 61.5 g | 0 g | |
| Protein | 23.2 g | 0 g | |
| Total lipid (fat) | 12.9 g | 100 g | -87% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.44 g | 29.9 g | -92% |
| Fatty acids, total monounsaturated | 5.86 g | 33.8 g | -83% |
| Cholesterol | 67.0 mg | 710 mg | -91% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.043 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.201 mg | 0 mg | |
| Niacin (Vitamin B3) | 8.61 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.822 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.378 mg | 0 mg | |
| Biotin (Vitamin B7) | 3.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 98.9 mg | — | |
| Vitamin B-12 — Cobalamin | 3.65 ug | 0 ug | |
| Vitamin A, RAE | 12.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.420 mg | — | |
| Vitamin D (D2 + D3) | 1.20 ug | 8.30 ug | -86% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.80 ug | — | |
| Minerals | |||
| Calcium, Ca | 55.0 mg | 0 mg | |
| Iron, Fe | 0.550 mg | 0 mg | |
| Magnesium, Mg | 29.0 mg | 0 mg | |
| Phosphorus, P | 270 mg | 0 mg | |
| Potassium, K | 390 mg | 0 mg | |
| Sodium, Na | 870 mg | 0 mg | |
| Zinc, Zn | 0.770 mg | 0 mg | |
| Copper, Cu | 0.148 mg | 0 mg | |
| Manganese, Mn | 0.037 mg | 0 mg | |
| Selenium, Se | 30.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 876 kj | 3774 kj | -77% |
| Ash | 3.21 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) | 3.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 3.00 ug | 0 ug | |
| Betaine | 3.60 mg | — | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 41.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 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 D (D2 + D3 — total) | 46.0 IU | 332 IU | -86% |
| Vitamin K1 — Phylloquinone | 0 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 | 0.103 g | -100% |
| SFA 14:0 (Myristic acid) | 0.490 g | 6.53 g | -92% |
| SFA 15:0 (Pentadecanoic acid) | 0.040 g | — | |
| SFA 16:0 (Palmitic acid) | 1.52 g | 16.6 g | -91% |
| SFA 17:0 (Margaric acid) | 0.060 g | — | |
| SFA 18:0 (Stearic acid) | 0.330 g | 3.89 g | -92% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.680 g | 7.51 g | -91% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.44 g | 14.8 g | -83% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.53 g | 5.99 g | -74% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.10 g | 5.59 g | -80% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.110 g | — | |
| Fatty acids, total polyunsaturated | 2.09 g | 31.9 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.160 g | 2.01 g | -92% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.170 g | 1.33 g | -87% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.160 g | 3.03 g | -95% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.030 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.030 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.140 g | 1.76 g | -92% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.460 g | 10.1 g | -95% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.020 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.020 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.110 g | 1.97 g | -94% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.790 g | 10.7 g | -93% |
| Tryptophan (EAA) | 0.256 g | — | |
| Threonine (EAA) | 1.02 g | — | |
| Isoleucine (EAA, BCAA) | 0.909 g | — | |
| Leucine (EAA, BCAA) | 1.66 g | — | |
| Lysine (EAA) | 1.90 g | — | |
| Methionine (EAA) | 0.625 g | — | |
| Cystine (conditionally essential) | 0.199 g | — | |
| Phenylalanine (EAA) | 0.899 g | — | |
| Tyrosine (conditionally essential) | 0.757 g | — | |
| Valine (EAA, BCAA) | 1.12 g | — | |
| Arginine (conditionally essential) | 1.36 g | — | |
| Histidine (EAA) | 0.549 g | — | |
| Alanine | 1.48 g | — | |
| Aspartic acid | 2.20 g | — | |
| Glutamic acid | 3.05 g | — | |
| Glycine (conditionally essential) | 1.23 g | — | |
| Proline (conditionally essential) | 1.08 g | — | |
| Serine | 0.909 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 33.0 mg | — | |
| Choline from phosphatidylcholine | 40.0 mg | — | |
| Choline from phosphocholine | 2.60 mg | — | |
| Choline from sphingomyelin | 14.0 mg | — | |
| Free Choline | 8.80 mg | — | |
| Total Choline | 99.0 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, king, with skin, kippered, (Alaska Native) nutrition facts Fish oil, sardine nutrition facts Compare other foods →
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