Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, snapper, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 100
Fish 186
Protein (g)
Fish 20.5
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 1.34
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, snapper, mixed species, raw — 20.5g vs 14.4g per 100g.
Which has fewer calories?
Fish, snapper, mixed species, raw — 100 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, snapper, mixed species, raw 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 | 100 kcal | 186 kcal | -46% |
| Macronutrients | |||
| Water | 76.9 g | 70.3 g | +9% |
| Protein | 20.5 g | 14.4 g | +43% |
| Total lipid (fat) | 1.34 g | 13.8 g | -90% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.285 g | 2.42 g | -88% |
| Fatty acids, total monounsaturated | 0.251 g | 8.38 g | -97% |
| Cholesterol | 37.0 mg | 46.0 mg | -20% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.60 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.046 mg | 0.060 mg | -23% |
| Riboflavin (Vitamin B2) | 0.003 mg | 0.080 mg | -96% |
| Niacin (Vitamin B3) | 0.284 mg | 1.50 mg | -81% |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 0.250 mg | +200% |
| Vitamin B-6 — Pyridoxine | 0.400 mg | 0.420 mg | -5% |
| Biotin (Vitamin B7) | 5.00 ug | 1.00 ug | +400% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.0 mg | 61.8 mg | +5% |
| Vitamin B-12 — Cobalamin | 3.00 ug | 1.00 ug | +200% |
| Vitamin A, RAE | 32.0 ug | 14.0 ug | +129% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.960 mg | 0.730 mg | +32% |
| Vitamin D (D2 + D3) | 10.2 ug | 27.4 ug | -63% |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 3.00 mg | +967% |
| Iron, Fe | 0.180 mg | 0.660 mg | -73% |
| Magnesium, Mg | 32.0 mg | 26.0 mg | +23% |
| Phosphorus, P | 198 mg | 164 mg | +21% |
| Potassium, K | 417 mg | 268 mg | +56% |
| Sodium, Na | 64.0 mg | 80.0 mg | -20% |
| Zinc, Zn | 0.360 mg | 0.400 mg | -10% |
| Copper, Cu | 0.028 mg | 0.030 mg | -7% |
| Manganese, Mn | 0.013 mg | 0.012 mg | +8% |
| Selenium, Se | 38.2 ug | 36.5 ug | +5% |
| Other Nutrients | |||
| Energy | 418 kj | 778 kj | -46% |
| Ash | 1.31 g | 1.00 g | +31% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 1.00 ug | +400% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 1.00 ug | +400% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 32.0 ug | 14.0 ug | +129% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 106 IU | 47.0 IU | +126% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 408 IU | 1097 IU | -63% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 10.2 ug | 27.4 ug | -63% |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0.100 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 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.008 g | -100% |
| SFA 14:0 (Myristic acid) | 0.036 g | 0.754 g | -95% |
| SFA 16:0 (Palmitic acid) | 0.162 g | 1.44 g | -89% |
| SFA 18:0 (Stearic acid) | 0.081 g | 0.193 g | -58% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.060 g | 1.76 g | -97% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.165 g | 2.39 g | -93% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 2.24 g | -99% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 1.97 g | -100% |
| Fatty acids, total polyunsaturated | 0.459 g | 1.37 g | -66% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.019 g | 0.123 g | -85% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.004 g | 0.043 g | -91% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.009 g | 0.132 g | -93% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.049 g | 0.061 g | -20% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.051 g | 0.526 g | -90% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.065 g | 0.089 g | -27% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.260 g | 0.393 g | -34% |
| Tryptophan (EAA) | 0.230 g | 0.161 g | +43% |
| Threonine (EAA) | 0.899 g | 0.630 g | +43% |
| Isoleucine (EAA, BCAA) | 0.945 g | 0.662 g | +43% |
| Leucine (EAA, BCAA) | 1.67 g | 1.17 g | +43% |
| Lysine (EAA) | 1.88 g | 1.32 g | +43% |
| Methionine (EAA) | 0.607 g | 0.425 g | +43% |
| Cystine (conditionally essential) | 0.220 g | 0.154 g | +43% |
| Phenylalanine (EAA) | 0.801 g | 0.561 g | +43% |
| Tyrosine (conditionally essential) | 0.692 g | 0.485 g | +43% |
| Valine (EAA, BCAA) | 1.06 g | 0.740 g | +43% |
| Arginine (conditionally essential) | 1.23 g | 0.860 g | +43% |
| Histidine (EAA) | 0.604 g | 0.423 g | +43% |
| Alanine | 1.24 g | 0.869 g | +43% |
| Aspartic acid | 2.10 g | 1.47 g | +43% |
| Glutamic acid | 3.06 g | 2.14 g | +43% |
| Glycine (conditionally essential) | 0.984 g | 0.690 g | +43% |
| Proline (conditionally essential) | 0.725 g | 0.508 g | +43% |
| Serine | 0.837 g | 0.586 g | +43% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.