Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone is higher in more vitamins & minerals
Calories (kcal)
Fish 185
Fish oil 902
Protein (g)
Fish 20.9
Fish oil 0
Carbs (g)
Fish 0.540
Fish oil 0
Fat (g)
Fish 10.4
Fish oil 100
Fiber (g)
Fish 0.100
Fish oil 0
Quick answers
Which has more protein?
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone — 20.9g vs 0g per 100g.
Which has fewer calories?
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone — 185 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, sardine, Pacific, canned in tomato sauce, 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 | Fish oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 185 kcal | 902 kcal | -79% |
| Macronutrients | |||
| Water | 66.9 g | 0 g | |
| Protein | 20.9 g | 0 g | |
| Total lipid (fat) | 10.4 g | 100 g | -90% |
| Carbohydrate, by difference | 0.540 g | 0 g | |
| Fiber, total dietary | 0.100 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.68 g | 30.4 g | -91% |
| Fatty acids, total monounsaturated | 4.82 g | 26.7 g | -82% |
| Cholesterol | 61.0 mg | 521 mg | -88% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.044 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.233 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.20 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.730 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.123 mg | 0 mg | |
| Biotin (Vitamin B7) | 24.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 76.0 mg | — | |
| Vitamin B-12 — Cobalamin | 9.00 ug | 0 ug | |
| Vitamin A, RAE | 34.0 ug | 0 ug | |
| Carotene, beta | 26.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.38 mg | — | |
| Vitamin D (D2 + D3) | 4.80 ug | — | |
| Minerals | |||
| Calcium, Ca | 240 mg | 0 mg | |
| Iron, Fe | 2.30 mg | 0 mg | |
| Magnesium, Mg | 34.0 mg | 0 mg | |
| Phosphorus, P | 366 mg | 0 mg | |
| Potassium, K | 341 mg | 0 mg | |
| Sodium, Na | 414 mg | 0 mg | |
| Zinc, Zn | 1.40 mg | 0 mg | |
| Copper, Cu | 0.272 mg | 0 mg | |
| Manganese, Mn | 0.206 mg | 0 mg | |
| Selenium, Se | 40.6 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 774 kj | 3774 kj | -79% |
| Ash | 1.88 g | 0 g | |
| Total Sugars | 0.430 g | — | |
| Sucrose | 0.030 g | — | |
| Glucose | 0.230 g | — | |
| Fructose | 0.170 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 0 ug | |
| Betaine | 0.100 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 32.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 151 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 1398 ug | — | |
| Lycopene | 2.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 193 IU | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 4.80 ug | — | |
| Vitamin K1 — Phylloquinone | 0.400 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 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.702 g | 7.96 g | -91% |
| SFA 16:0 (Palmitic acid) | 1.74 g | 15.1 g | -89% |
| SFA 18:0 (Stearic acid) | 0.244 g | 3.78 g | -94% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.633 g | 10.5 g | -94% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.85 g | 14.5 g | -87% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.710 g | 1.33 g | -47% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 1.62 g | 0.352 g | +361% |
| Fatty acids, total polyunsaturated | 2.11 g | 34.2 g | -94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.123 g | 2.15 g | -94% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.235 g | 1.49 g | -84% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 2.74 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.297 g | 1.17 g | -75% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.532 g | 13.2 g | -96% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.061 g | 4.91 g | -99% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.864 g | 8.56 g | -90% |
| Tryptophan (EAA) | 0.157 g | — | |
| Threonine (EAA) | 0.795 g | — | |
| Isoleucine (EAA, BCAA) | 0.795 g | — | |
| Leucine (EAA, BCAA) | 1.36 g | — | |
| Lysine (EAA) | 1.40 g | — | |
| Methionine (EAA) | 0.476 g | — | |
| Cystine (conditionally essential) | 0.139 g | — | |
| Phenylalanine (EAA) | 0.793 g | — | |
| Tyrosine (conditionally essential) | 0.625 g | — | |
| Valine (EAA, BCAA) | 0.926 g | — | |
| Arginine (conditionally essential) | 1.05 g | — | |
| Histidine (EAA) | 0.680 g | — | |
| Alanine | 1.00 g | — | |
| Aspartic acid | 1.67 g | — | |
| Glutamic acid | 2.31 g | — | |
| Glycine (conditionally essential) | 0.827 g | — | |
| Proline (conditionally essential) | 0.651 g | — | |
| Serine | 0.727 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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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