Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, sturgeon, mixed species, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 105
Fish 186
Protein (g)
Fish 16.1
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 4.04
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, sturgeon, mixed species, raw — 16.1g vs 14.4g per 100g.
Which has fewer calories?
Fish, sturgeon, mixed species, raw — 105 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, sturgeon, 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 | 105 kcal | 186 kcal | -44% |
| Macronutrients | |||
| Water | 76.6 g | 70.3 g | +9% |
| Protein | 16.1 g | 14.4 g | +12% |
| Total lipid (fat) | 4.04 g | 13.8 g | -71% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.915 g | 2.42 g | -62% |
| Fatty acids, total monounsaturated | 1.94 g | 8.38 g | -77% |
| Cholesterol | 60.0 mg | 46.0 mg | +30% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.070 mg | 0.060 mg | +17% |
| Riboflavin (Vitamin B2) | 0.070 mg | 0.080 mg | -12% |
| Niacin (Vitamin B3) | 8.30 mg | 1.50 mg | +453% |
| Pantothenic acid (Vitamin B5) | 0.750 mg | 0.250 mg | +200% |
| Vitamin B-6 — Pyridoxine | 0.200 mg | 0.420 mg | -52% |
| Biotin (Vitamin B7) | 15.0 ug | 1.00 ug | +1400% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 56.0 mg | 61.8 mg | -9% |
| Vitamin B-12 — Cobalamin | 2.20 ug | 1.00 ug | +120% |
| Vitamin A, RAE | 210 ug | 14.0 ug | +1400% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.500 mg | 0.730 mg | -32% |
| Vitamin D (D2 + D3) | 10.3 ug | 27.4 ug | -62% |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 3.00 mg | +333% |
| Iron, Fe | 0.700 mg | 0.660 mg | +6% |
| Magnesium, Mg | 35.0 mg | 26.0 mg | +35% |
| Phosphorus, P | 211 mg | 164 mg | +29% |
| Potassium, K | 284 mg | 268 mg | +6% |
| Sodium, Na | 54.0 mg | 80.0 mg | -32% |
| Zinc, Zn | 0.420 mg | 0.400 mg | +5% |
| Copper, Cu | 0.041 mg | 0.030 mg | +37% |
| Manganese, Mn | 0.025 mg | 0.012 mg | +108% |
| Selenium, Se | 12.6 ug | 36.5 ug | -65% |
| Other Nutrients | |||
| Energy | 439 kj | 778 kj | -44% |
| Ash | 1.10 g | 1.00 g | +10% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 1.00 ug | +1400% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 15.0 ug | 1.00 ug | +1400% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 210 ug | 14.0 ug | +1400% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 700 IU | 47.0 IU | +1389% |
| 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) | 412 IU | 1097 IU | -62% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 10.3 ug | 27.4 ug | -62% |
| 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) | 0.154 g | 0.754 g | -80% |
| SFA 16:0 (Palmitic acid) | 0.685 g | 1.44 g | -52% |
| SFA 18:0 (Stearic acid) | 0.076 g | 0.193 g | -61% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.408 g | 1.76 g | -77% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.43 g | 2.39 g | -40% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.054 g | 2.24 g | -98% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.023 g | 1.97 g | -99% |
| Fatty acids, total polyunsaturated | 0.690 g | 1.37 g | -50% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.068 g | 0.123 g | -45% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.100 g | 0.043 g | +133% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.128 g | 0.132 g | -3% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.062 g | 0.061 g | +2% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.194 g | 0.526 g | -63% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.045 g | 0.089 g | -49% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.093 g | 0.393 g | -76% |
| Tryptophan (EAA) | 0.181 g | 0.161 g | +12% |
| Threonine (EAA) | 0.708 g | 0.630 g | +12% |
| Isoleucine (EAA, BCAA) | 0.744 g | 0.662 g | +12% |
| Leucine (EAA, BCAA) | 1.31 g | 1.17 g | +12% |
| Lysine (EAA) | 1.48 g | 1.32 g | +12% |
| Methionine (EAA) | 0.478 g | 0.425 g | +12% |
| Cystine (conditionally essential) | 0.173 g | 0.154 g | +12% |
| Phenylalanine (EAA) | 0.630 g | 0.561 g | +12% |
| Tyrosine (conditionally essential) | 0.545 g | 0.485 g | +12% |
| Valine (EAA, BCAA) | 0.832 g | 0.740 g | +12% |
| Arginine (conditionally essential) | 0.966 g | 0.860 g | +12% |
| Histidine (EAA) | 0.475 g | 0.423 g | +12% |
| Alanine | 0.976 g | 0.869 g | +12% |
| Aspartic acid | 1.65 g | 1.47 g | +12% |
| Glutamic acid | 2.41 g | 2.14 g | +12% |
| Glycine (conditionally essential) | 0.775 g | 0.690 g | +12% |
| Proline (conditionally essential) | 0.571 g | 0.508 g | +12% |
| Serine | 0.659 g | 0.586 g | +12% |
| 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.
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