Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, salmon, sockeye, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 156
Fish 186
Protein (g)
Fish 26.5
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 5.57
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, salmon, sockeye, cooked, dry heat — 26.5g vs 14.4g per 100g.
Which has fewer calories?
Fish, salmon, sockeye, cooked, dry heat — 156 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, salmon, sockeye, cooked, dry 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 156 kcal | 186 kcal | -16% |
| Macronutrients | |||
| Water | 67.3 g | 70.3 g | -4% |
| Protein | 26.5 g | 14.4 g | +84% |
| Total lipid (fat) | 5.57 g | 13.8 g | -60% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.969 g | 2.42 g | -60% |
| Fatty acids, total monounsaturated | 1.86 g | 8.38 g | -78% |
| Fatty acids, total trans | 0.023 g | — | |
| Cholesterol | 61.0 mg | 46.0 mg | +33% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.157 mg | 0.060 mg | +162% |
| Riboflavin (Vitamin B2) | 0.246 mg | 0.080 mg | +208% |
| Niacin (Vitamin B3) | 10.1 mg | 1.50 mg | +575% |
| Pantothenic acid (Vitamin B5) | 1.27 mg | 0.250 mg | +410% |
| Vitamin B-6 — Pyridoxine | 0.827 mg | 0.420 mg | +97% |
| Biotin (Vitamin B7) | 7.00 ug | 1.00 ug | +600% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 113 mg | 61.8 mg | +82% |
| Vitamin B-12 — Cobalamin | 4.47 ug | 1.00 ug | +347% |
| Vitamin A, RAE | 58.0 ug | 14.0 ug | +314% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.990 mg | 0.730 mg | +36% |
| Vitamin D (D2 + D3) | 16.7 ug | 27.4 ug | -39% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.400 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 3.00 mg | +267% |
| Iron, Fe | 0.520 mg | 0.660 mg | -21% |
| Magnesium, Mg | 36.0 mg | 26.0 mg | +38% |
| Phosphorus, P | 305 mg | 164 mg | +86% |
| Potassium, K | 436 mg | 268 mg | +63% |
| Sodium, Na | 92.0 mg | 80.0 mg | +15% |
| Zinc, Zn | 0.550 mg | 0.400 mg | +38% |
| Copper, Cu | 0.076 mg | 0.030 mg | +153% |
| Manganese, Mn | 0.013 mg | 0.012 mg | +8% |
| Selenium, Se | 35.5 ug | 36.5 ug | -3% |
| Other Nutrients | |||
| Energy | 653 kj | 778 kj | -16% |
| Ash | 1.50 g | 1.00 g | +50% |
| Total Sugars | 0 g | 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) | 7.00 ug | 1.00 ug | +600% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 1.00 ug | +600% |
| Betaine | 2.10 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 58.0 ug | 14.0 ug | +314% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 193 IU | 47.0 IU | +311% |
| 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) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.190 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.220 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) | 670 IU | 1097 IU | -39% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 16.7 ug | 27.4 ug | -39% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0.100 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.003 g | 0.008 g | -63% |
| SFA 14:0 (Myristic acid) | 0.150 g | 0.754 g | -80% |
| SFA 15:0 (Pentadecanoic acid) | 0.018 g | — | |
| SFA 16:0 (Palmitic acid) | 0.653 g | 1.44 g | -55% |
| SFA 17:0 (Margaric acid) | 0.013 g | — | |
| SFA 18:0 (Stearic acid) | 0.124 g | 0.193 g | -36% |
| SFA 20:0 (Arachidic acid) | 0.006 g | — | |
| SFA 22:0 (Behenic acid) | 0.001 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.164 g | 1.76 g | -91% |
| MUFA 17:1 (Heptadecenoic acid) | 0.015 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.843 g | 2.39 g | -65% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.447 g | 2.24 g | -80% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.374 g | 1.97 g | -81% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.017 g | — | |
| Fatty acids, total polyunsaturated | 1.33 g | 1.37 g | -3% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.190 g | 0.123 g | +54% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.058 g | 0.043 g | +35% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.064 g | 0.132 g | -52% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.019 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.017 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.020 g | 0.061 g | -67% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.299 g | 0.526 g | -43% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.093 g | 0.089 g | +4% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.560 g | 0.393 g | +42% |
| Tryptophan (EAA) | 0.335 g | 0.161 g | +108% |
| Threonine (EAA) | 1.25 g | 0.630 g | +98% |
| Isoleucine (EAA, BCAA) | 1.27 g | 0.662 g | +92% |
| Leucine (EAA, BCAA) | 2.18 g | 1.17 g | +87% |
| Lysine (EAA) | 2.57 g | 1.32 g | +95% |
| Methionine (EAA) | 0.858 g | 0.425 g | +102% |
| Cystine (conditionally essential) | 0.295 g | 0.154 g | +92% |
| Phenylalanine (EAA) | 1.09 g | 0.561 g | +94% |
| Tyrosine (conditionally essential) | 1.21 g | 0.485 g | +149% |
| Valine (EAA, BCAA) | 1.46 g | 0.740 g | +97% |
| Arginine (conditionally essential) | 1.72 g | 0.860 g | +100% |
| Histidine (EAA) | 0.711 g | 0.423 g | +68% |
| Alanine | 1.65 g | 0.869 g | +90% |
| Aspartic acid | 2.71 g | 1.47 g | +84% |
| Glutamic acid | 3.90 g | 2.14 g | +82% |
| Glycine (conditionally essential) | 1.27 g | 0.690 g | +85% |
| Proline (conditionally essential) | 0.979 g | 0.508 g | +93% |
| Serine | 1.06 g | 0.586 g | +81% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 5.90 mg | — | |
| Choline from phosphatidylcholine | 48.0 mg | — | |
| Choline from phosphocholine | 1.10 mg | — | |
| Choline from sphingomyelin | 1.80 mg | — | |
| Free Choline | 8.60 mg | — | |
| Total Choline | 66.0 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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