Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, spot, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 123
Fish oil 902
Protein (g)
Fish 18.5
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 4.90
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, spot, raw — 18.5g vs 0g per 100g.
Which has fewer calories?
Fish, spot, raw — 123 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, spot, 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 oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 123 kcal | 902 kcal | -86% |
| Macronutrients | |||
| Water | 75.9 g | 0 g | |
| Protein | 18.5 g | 0 g | |
| Total lipid (fat) | 4.90 g | 100 g | -95% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.45 g | 29.9 g | -95% |
| Fatty acids, total monounsaturated | 1.33 g | 33.8 g | -96% |
| Cholesterol | 60.0 mg | 710 mg | -92% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.160 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.220 mg | 0 mg | |
| Niacin (Vitamin B3) | 7.00 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.400 mg | 0 mg | |
| Biotin (Vitamin B7) | 5.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 3.00 ug | 0 ug | |
| Vitamin A, RAE | 30.0 ug | 0 ug | |
| Vitamin D (D2 + D3) | — | 8.30 ug | |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 0 mg | |
| Iron, Fe | 0.320 mg | 0 mg | |
| Magnesium, Mg | 42.0 mg | 0 mg | |
| Phosphorus, P | 186 mg | 0 mg | |
| Potassium, K | 496 mg | 0 mg | |
| Sodium, Na | 29.0 mg | 0 mg | |
| Zinc, Zn | 0.510 mg | 0 mg | |
| Copper, Cu | 0.046 mg | 0 mg | |
| Manganese, Mn | 0.035 mg | 0 mg | |
| Selenium, Se | 36.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 515 kj | 3774 kj | -86% |
| Ash | 1.06 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 0 ug | |
| Retinol | 30.0 ug | 0 ug | |
| Vitamin A, IU | 100 IU | 0 IU | |
| Vitamin D (D2 + D3 — total) | — | 332 IU | |
| 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 | 0.103 g | -100% |
| SFA 14:0 (Myristic acid) | 0.110 g | 6.53 g | -98% |
| SFA 16:0 (Palmitic acid) | 1.03 g | 16.6 g | -94% |
| SFA 18:0 (Stearic acid) | 0.310 g | 3.89 g | -92% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.460 g | 7.51 g | -94% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.870 g | 14.8 g | -94% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 5.99 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 5.59 g | -100% |
| Fatty acids, total polyunsaturated | 1.09 g | 31.9 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.040 g | 2.01 g | -98% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 1.33 g | -98% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.160 g | 3.03 g | -95% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.120 g | 1.76 g | -93% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.220 g | 10.1 g | -98% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.120 g | 1.97 g | -94% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.410 g | 10.7 g | -96% |
| Tryptophan (EAA) | 0.207 g | — | |
| Threonine (EAA) | 0.812 g | — | |
| Isoleucine (EAA, BCAA) | 0.853 g | — | |
| Leucine (EAA, BCAA) | 1.50 g | — | |
| Lysine (EAA) | 1.70 g | — | |
| Methionine (EAA) | 0.548 g | — | |
| Cystine (conditionally essential) | 0.198 g | — | |
| Phenylalanine (EAA) | 0.723 g | — | |
| Tyrosine (conditionally essential) | 0.625 g | — | |
| Valine (EAA, BCAA) | 0.954 g | — | |
| Arginine (conditionally essential) | 1.11 g | — | |
| Histidine (EAA) | 0.545 g | — | |
| Alanine | 1.12 g | — | |
| Aspartic acid | 1.90 g | — | |
| Glutamic acid | 2.76 g | — | |
| Glycine (conditionally essential) | 0.889 g | — | |
| Proline (conditionally essential) | 0.655 g | — | |
| Serine | 0.755 g | — | |
| Alcohol, ethyl | 0 g | — | |
* 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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