Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, pink, canned, drained solids is higher in more vitamins & minerals
Calories (kcal)
Fish 138
Fish 186
Protein (g)
Fish 23.1
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 5.02
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, salmon, pink, canned, drained solids — 23.1g vs 14.4g per 100g.
Which has fewer calories?
Fish, salmon, pink, canned, drained solids — 138 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, pink, canned, drained solids 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 | 138 kcal | 186 kcal | -26% |
| Macronutrients | |||
| Water | 70.7 g | 70.3 g | +1% |
| Protein | 23.1 g | 14.4 g | +61% |
| Total lipid (fat) | 5.02 g | 13.8 g | -64% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.895 g | 2.42 g | -63% |
| Fatty acids, total monounsaturated | 1.21 g | 8.38 g | -86% |
| Fatty acids, total trans | 0.027 g | — | |
| Cholesterol | 83.0 mg | 46.0 mg | +80% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.027 mg | 0.060 mg | -55% |
| Riboflavin (Vitamin B2) | 0.202 mg | 0.080 mg | +153% |
| Niacin (Vitamin B3) | 7.41 mg | 1.50 mg | +394% |
| Pantothenic acid (Vitamin B5) | 0.563 mg | 0.250 mg | +125% |
| Vitamin B-6 — Pyridoxine | 0.105 mg | 0.420 mg | -75% |
| Biotin (Vitamin B7) | 4.00 ug | 1.00 ug | +300% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 87.8 mg | 61.8 mg | +42% |
| Vitamin B-12 — Cobalamin | 4.95 ug | 1.00 ug | +395% |
| Vitamin A, RAE | 20.0 ug | 14.0 ug | +43% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.28 mg | 0.730 mg | +75% |
| Vitamin D (D2 + D3) | 14.5 ug | 27.4 ug | -47% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.500 ug | — | |
| Minerals | |||
| Calcium, Ca | 283 mg | 3.00 mg | +9333% |
| Iron, Fe | 0.770 mg | 0.660 mg | +17% |
| Magnesium, Mg | 32.0 mg | 26.0 mg | +23% |
| Phosphorus, P | 379 mg | 164 mg | +131% |
| Potassium, K | 333 mg | 268 mg | +24% |
| Sodium, Na | 381 mg | 80.0 mg | +376% |
| Zinc, Zn | 0.960 mg | 0.400 mg | +140% |
| Copper, Cu | 0.082 mg | 0.030 mg | +173% |
| Manganese, Mn | 0.031 mg | 0.012 mg | +158% |
| Selenium, Se | 39.5 ug | 36.5 ug | +8% |
| Other Nutrients | |||
| Energy | 576 kj | 778 kj | -26% |
| Ash | 2.50 g | 1.00 g | +150% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 1.00 ug | +300% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 1.00 ug | +300% |
| Betaine | 9.00 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 20.0 ug | 14.0 ug | +43% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 65.0 IU | 47.0 IU | +38% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.120 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) | 580 IU | 1097 IU | -47% |
| Vitamin D2 — Ergocalciferol (plant source) | 0 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 14.5 ug | 27.4 ug | -47% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0.100 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0.004 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.008 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.008 g | -63% |
| SFA 14:0 (Myristic acid) | 0.170 g | 0.754 g | -77% |
| SFA 15:0 (Pentadecanoic acid) | 0.024 g | — | |
| SFA 16:0 (Palmitic acid) | 0.550 g | 1.44 g | -62% |
| SFA 17:0 (Margaric acid) | 0.016 g | — | |
| SFA 18:0 (Stearic acid) | 0.108 g | 0.193 g | -44% |
| SFA 20:0 (Arachidic acid) | 0.007 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.002 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.144 g | 1.76 g | -92% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.136 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.011 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.564 g | 2.39 g | -76% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.556 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.423 g | 2.24 g | -81% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.055 g | 1.97 g | -97% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.054 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.012 g | — | |
| Fatty acids, total polyunsaturated | 1.51 g | 1.37 g | +10% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.092 g | 0.123 g | -25% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.077 g | — | |
| PUFA 18:2 CLAs | 0.005 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.052 g | 0.043 g | +21% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.048 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.003 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.140 g | 0.132 g | +6% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.015 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.013 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.007 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.023 g | 0.061 g | -62% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.334 g | 0.526 g | -37% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.089 g | 0.089 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.743 g | 0.393 g | +89% |
| Fatty acids, total trans-monoenoic | 0.017 g | — | |
| TFA 16:1 t | 0.007 g | — | |
| TFA 18:1 t | 0.009 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| TFA 18:2 t not further defined | 0.009 g | — | |
| Fatty acids, total trans-polyenoic | 0.009 g | — | |
| Tryptophan (EAA) | 0.249 g | 0.161 g | +55% |
| Threonine (EAA) | 1.20 g | 0.630 g | +90% |
| Isoleucine (EAA, BCAA) | 1.07 g | 0.662 g | +62% |
| Leucine (EAA, BCAA) | 1.76 g | 1.17 g | +51% |
| Lysine (EAA) | 1.98 g | 1.32 g | +50% |
| Methionine (EAA) | 0.649 g | 0.425 g | +53% |
| Cystine (conditionally essential) | 0.179 g | 0.154 g | +16% |
| Phenylalanine (EAA) | 0.951 g | 0.561 g | +70% |
| Tyrosine (conditionally essential) | 0.835 g | 0.485 g | +72% |
| Valine (EAA, BCAA) | 1.24 g | 0.740 g | +67% |
| Arginine (conditionally essential) | 1.45 g | 0.860 g | +68% |
| Histidine (EAA) | 0.611 g | 0.423 g | +44% |
| Alanine | 1.47 g | 0.869 g | +69% |
| Aspartic acid | 2.90 g | 1.47 g | +97% |
| Glutamic acid | 3.27 g | 2.14 g | +52% |
| Glycine (conditionally essential) | 1.42 g | 0.690 g | +106% |
| Proline (conditionally essential) | 0.976 g | 0.508 g | +92% |
| Serine | 1.02 g | 0.586 g | +74% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 28.0 mg | — | |
| Choline from phosphatidylcholine | 52.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 2.50 mg | — | |
| Free Choline | 4.30 mg | — | |
| Total Choline | 88.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 14.0 mcg | — | |
* 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, pink, canned, drained solids nutrition facts Fish, halibut, Greenland, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.