Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, pink, canned, total can contents is higher in more vitamins & minerals
Calories (kcal)
Fish 129
Fish 186
Protein (g)
Fish 19.7
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 4.97
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, salmon, pink, canned, total can contents — 19.7g vs 14.4g per 100g.
Which has fewer calories?
Fish, salmon, pink, canned, total can contents — 129 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, pink, canned, total can contents 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 | 129 kcal | 186 kcal | -31% |
| Macronutrients | |||
| Water | 74.0 g | 70.3 g | +5% |
| Protein | 19.7 g | 14.4 g | +37% |
| Total lipid (fat) | 4.97 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 | 0.862 g | 2.42 g | -64% |
| Fatty acids, total monounsaturated | 1.21 g | 8.38 g | -86% |
| Fatty acids, total trans | 0.026 g | — | |
| Cholesterol | 55.0 mg | 46.0 mg | +20% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.023 mg | 0.060 mg | -62% |
| Riboflavin (Vitamin B2) | 0.186 mg | 0.080 mg | +133% |
| Niacin (Vitamin B3) | 6.54 mg | 1.50 mg | +336% |
| Pantothenic acid (Vitamin B5) | 0.550 mg | 0.250 mg | +120% |
| Vitamin B-6 — Pyridoxine | 0.300 mg | 0.420 mg | -29% |
| Biotin (Vitamin B7) | 15.0 ug | 1.00 ug | +1400% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 87.8 mg | 61.8 mg | +42% |
| Vitamin B-12 — Cobalamin | 4.40 ug | 1.00 ug | +340% |
| Vitamin A, RAE | 17.0 ug | 14.0 ug | +21% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.640 mg | 0.730 mg | -12% |
| Vitamin D (D2 + D3) | 13.7 ug | 27.4 ug | -50% |
| Minerals | |||
| Calcium, Ca | 215 mg | 3.00 mg | +7067% |
| Iron, Fe | 0.640 mg | 0.660 mg | -3% |
| Magnesium, Mg | 30.0 mg | 26.0 mg | +15% |
| Phosphorus, P | 337 mg | 164 mg | +105% |
| Potassium, K | 344 mg | 268 mg | +28% |
| Sodium, Na | 403 mg | 80.0 mg | +404% |
| Zinc, Zn | 0.760 mg | 0.400 mg | +90% |
| Copper, Cu | 0.069 mg | 0.030 mg | +130% |
| Manganese, Mn | 0.024 mg | 0.012 mg | +100% |
| Selenium, Se | 33.2 ug | 36.5 ug | -9% |
| Other Nutrients | |||
| Energy | 539 kj | 778 kj | -31% |
| Ash | 2.40 g | 1.00 g | +140% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 1.00 ug | +1400% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 1.00 ug | +1400% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 17.0 ug | 14.0 ug | +21% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 57.0 IU | 47.0 IU | +21% |
| 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 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 547 IU | 1097 IU | -50% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 13.7 ug | 27.4 ug | -50% |
| Vitamin K1 — Phylloquinone | 0.500 ug | 0.100 ug | +400% |
| 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) | 0.177 g | 0.754 g | -77% |
| SFA 15:0 (Pentadecanoic acid) | 0.024 g | — | |
| SFA 16:0 (Palmitic acid) | 0.518 g | 1.44 g | -64% |
| SFA 17:0 (Margaric acid) | 0.015 g | — | |
| SFA 18:0 (Stearic acid) | 0.100 g | 0.193 g | -48% |
| 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) | 0.143 g | 1.76 g | -92% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.136 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.547 g | 2.39 g | -77% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.538 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.440 g | 2.24 g | -80% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.053 g | 1.97 g | -97% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.052 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.009 g | — | |
| Fatty acids, total polyunsaturated | 1.42 g | 1.37 g | +4% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.091 g | 0.123 g | -26% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.076 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) | 0.004 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.143 g | 0.132 g | +8% |
| 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) | 0.008 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.021 g | 0.061 g | -66% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.323 g | 0.526 g | -39% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.086 g | 0.089 g | -3% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.669 g | 0.393 g | +70% |
| 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 | 0.010 g | — | |
| Fatty acids, total trans-polyenoic | 0.010 g | — | |
| Tryptophan (EAA) | 0.212 g | 0.161 g | +32% |
| Threonine (EAA) | 1.02 g | 0.630 g | +62% |
| Isoleucine (EAA, BCAA) | 0.916 g | 0.662 g | +38% |
| Leucine (EAA, BCAA) | 1.50 g | 1.17 g | +28% |
| Lysine (EAA) | 1.69 g | 1.32 g | +28% |
| Methionine (EAA) | 0.554 g | 0.425 g | +30% |
| Cystine (conditionally essential) | 0.152 g | 0.154 g | -1% |
| Phenylalanine (EAA) | 0.811 g | 0.561 g | +45% |
| Tyrosine (conditionally essential) | 0.712 g | 0.485 g | +47% |
| Valine (EAA, BCAA) | 1.06 g | 0.740 g | +43% |
| Arginine (conditionally essential) | 1.24 g | 0.860 g | +44% |
| Histidine (EAA) | 0.521 g | 0.423 g | +23% |
| Alanine | 1.25 g | 0.869 g | +44% |
| Aspartic acid | 2.47 g | 1.47 g | +68% |
| Glutamic acid | 2.79 g | 2.14 g | +30% |
| Glycine (conditionally essential) | 1.21 g | 0.690 g | +76% |
| Proline (conditionally essential) | 0.832 g | 0.508 g | +64% |
| Serine | 0.869 g | 0.586 g | +48% |
| 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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