Fish vs Oil
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
Oil 884
Protein (g)
Fish 26.5
Oil 0
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 5.57
Oil 100
Fiber (g)
Fish 0
Oil 0
Quick answers
Which has more protein?
Fish, salmon, sockeye, cooked, dry heat — 26.5g vs 0g per 100g.
Which has fewer calories?
Fish, salmon, sockeye, cooked, dry heat — 156 vs 884 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 156 kcal | 884 kcal | -82% |
| Macronutrients | |||
| Water | 67.3 g | 0 g | |
| Protein | 26.5 g | 0 g | |
| Total lipid (fat) | 5.57 g | 100 g | -94% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.969 g | 11.6 g | -92% |
| Fatty acids, total monounsaturated | 1.86 g | 59.2 g | -97% |
| Fatty acids, total trans | 0.023 g | — | |
| Cholesterol | 61.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.157 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.246 mg | 0 mg | |
| Niacin (Vitamin B3) | 10.1 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.27 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.827 mg | 0 mg | |
| Biotin (Vitamin B7) | 7.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 113 mg | — | |
| Vitamin B-12 — Cobalamin | 4.47 ug | 0 ug | |
| Vitamin A, RAE | 58.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.990 mg | — | |
| Vitamin D (D2 + D3) | 16.7 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.400 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 0 mg | |
| Iron, Fe | 0.520 mg | 0 mg | |
| Magnesium, Mg | 36.0 mg | 0 mg | |
| Phosphorus, P | 305 mg | 0 mg | |
| Potassium, K | 436 mg | 0 mg | |
| Sodium, Na | 92.0 mg | 0 mg | |
| Zinc, Zn | 0.550 mg | 0 mg | |
| Copper, Cu | 0.076 mg | 0 mg | |
| Manganese, Mn | 0.013 mg | 0 mg | |
| Selenium, Se | 35.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 653 kj | 3699 kj | -82% |
| Ash | 1.50 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) | 7.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 0 ug | |
| Betaine | 2.10 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 58.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 193 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) | 0.190 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 | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 16.7 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.150 g | 1.39 g | -89% |
| SFA 15:0 (Pentadecanoic acid) | 0.018 g | — | |
| SFA 16:0 (Palmitic acid) | 0.653 g | 3.75 g | -83% |
| SFA 17:0 (Margaric acid) | 0.013 g | — | |
| SFA 18:0 (Stearic acid) | 0.124 g | 1.12 g | -89% |
| 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 | 0.216 g | -24% |
| MUFA 17:1 (Heptadecenoic acid) | 0.015 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.843 g | 11.6 g | -93% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.447 g | 6.19 g | -93% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.374 g | 41.2 g | -99% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.017 g | — | |
| Fatty acids, total polyunsaturated | 1.33 g | 21.2 g | -94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.190 g | 15.3 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.058 g | 5.90 g | -99% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.064 g | — | |
| 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 | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.299 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.003 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.093 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.560 g | — | |
| Tryptophan (EAA) | 0.335 g | — | |
| Threonine (EAA) | 1.25 g | — | |
| Isoleucine (EAA, BCAA) | 1.27 g | — | |
| Leucine (EAA, BCAA) | 2.18 g | — | |
| Lysine (EAA) | 2.57 g | — | |
| Methionine (EAA) | 0.858 g | — | |
| Cystine (conditionally essential) | 0.295 g | — | |
| Phenylalanine (EAA) | 1.09 g | — | |
| Tyrosine (conditionally essential) | 1.21 g | — | |
| Valine (EAA, BCAA) | 1.46 g | — | |
| Arginine (conditionally essential) | 1.72 g | — | |
| Histidine (EAA) | 0.711 g | — | |
| Alanine | 1.65 g | — | |
| Aspartic acid | 2.71 g | — | |
| Glutamic acid | 3.90 g | — | |
| Glycine (conditionally essential) | 1.27 g | — | |
| Proline (conditionally essential) | 0.979 g | — | |
| Serine | 1.06 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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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