Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, sardine, Atlantic, canned in oil, drained solids with bone is higher in more vitamins & minerals
Calories (kcal)
Fish 208
Oil 884
Protein (g)
Fish 24.6
Oil 0
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 11.4
Oil 100
Fiber (g)
Fish 0
Oil 0
Quick answers
Which has more protein?
Fish, sardine, Atlantic, canned in oil, drained solids with bone — 24.6g vs 0g per 100g.
Which has fewer calories?
Fish, sardine, Atlantic, canned in oil, drained solids with bone — 208 vs 884 kcal per 100g.
Which is more nutrient-dense?
Fish, sardine, Atlantic, canned in oil, drained solids with bone 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 | 208 kcal | 884 kcal | -76% |
| Macronutrients | |||
| Water | 59.6 g | 0 g | |
| Protein | 24.6 g | 0 g | |
| Total lipid (fat) | 11.4 g | 100 g | -89% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.53 g | 11.6 g | -87% |
| Fatty acids, total monounsaturated | 3.87 g | 59.2 g | -93% |
| Cholesterol | 142 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.080 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.227 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.24 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.642 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.167 mg | 0 mg | |
| Biotin (Vitamin B7) | 10.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 75.0 mg | — | |
| Vitamin B-12 — Cobalamin | 8.94 ug | 0 ug | |
| Vitamin A, RAE | 32.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.04 mg | — | |
| Vitamin D (D2 + D3) | 4.80 ug | — | |
| Minerals | |||
| Calcium, Ca | 382 mg | 0 mg | |
| Iron, Fe | 2.92 mg | 0 mg | |
| Magnesium, Mg | 39.0 mg | 0 mg | |
| Phosphorus, P | 490 mg | 0 mg | |
| Potassium, K | 397 mg | 0 mg | |
| Sodium, Na | 307 mg | 0 mg | |
| Zinc, Zn | 1.31 mg | 0 mg | |
| Copper, Cu | 0.186 mg | 0 mg | |
| Manganese, Mn | 0.108 mg | 0 mg | |
| Selenium, Se | 52.7 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 871 kj | 3699 kj | -76% |
| Ash | 3.38 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 10.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 10.0 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 32.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 108 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 193 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.80 ug | — | |
| Vitamin K1 — Phylloquinone | 2.60 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 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.192 g | 1.39 g | -86% |
| SFA 16:0 (Palmitic acid) | 0.993 g | 3.75 g | -74% |
| SFA 18:0 (Stearic acid) | 0.343 g | 1.12 g | -69% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.220 g | 0.216 g | +2% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.14 g | 11.6 g | -82% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.423 g | 6.19 g | -93% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.08 g | 41.2 g | -97% |
| Fatty acids, total polyunsaturated | 5.15 g | 21.2 g | -76% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.54 g | 15.3 g | -77% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.498 g | 5.90 g | -92% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.125 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.473 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.509 g | — | |
| Tryptophan (EAA) | 0.276 g | — | |
| Threonine (EAA) | 1.08 g | — | |
| Isoleucine (EAA, BCAA) | 1.13 g | — | |
| Leucine (EAA, BCAA) | 2.00 g | — | |
| Lysine (EAA) | 2.26 g | — | |
| Methionine (EAA) | 0.729 g | — | |
| Cystine (conditionally essential) | 0.264 g | — | |
| Phenylalanine (EAA) | 0.961 g | — | |
| Tyrosine (conditionally essential) | 0.831 g | — | |
| Valine (EAA, BCAA) | 1.27 g | — | |
| Arginine (conditionally essential) | 1.47 g | — | |
| Histidine (EAA) | 0.725 g | — | |
| Alanine | 1.49 g | — | |
| Aspartic acid | 2.52 g | — | |
| Glutamic acid | 3.67 g | — | |
| Glycine (conditionally essential) | 1.18 g | — | |
| Proline (conditionally essential) | 0.870 g | — | |
| Serine | 1.00 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Purines | |||
| Purine, adenine | 19.0 mg | — | |
| Purine, guanine | 95.0 mg | — | |
| Purine, hypoxanthine | 30.0 mg | — | |
| Purine, xanthine | 255 mg | — | |
| Purines, total | 399 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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