Fish vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, swordfish, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 172
Oil 899
Protein (g)
Fish 23.5
Oil 0.560
Carbs (g)
Fish 0
Oil 0
Fat (g)
Fish 7.93
Oil 99.6
Fiber (g)
Fish 0
Oil —
Quick answers
Which has more protein?
Fish, swordfish, cooked, dry heat — 23.5g vs 0.560g per 100g.
Which has fewer calories?
Fish, swordfish, cooked, dry heat — 172 vs 899 kcal per 100g.
Which is more nutrient-dense?
Fish, swordfish, cooked, dry heat 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 | 172 kcal | 899 kcal | -81% |
| Macronutrients | |||
| Water | 68.3 g | 0.020 g | +341200% |
| Protein | 23.5 g | 0.560 g | +4088% |
| Total lipid (fat) | 7.93 g | 99.6 g | -92% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.91 g | 10.9 g | -83% |
| Fatty acids, total monounsaturated | 3.54 g | 47.1 g | -92% |
| Fatty acids, total trans | 0.056 g | — | |
| Cholesterol | 78.0 mg | 52.0 mg | +50% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.089 mg | 0.011 mg | +709% |
| Riboflavin (Vitamin B2) | 0.063 mg | 0 mg | |
| Niacin (Vitamin B3) | 9.25 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.417 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.615 mg | 0 mg | |
| Biotin (Vitamin B7) | 2.00 ug | 2.00 ug | = |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 77.5 mg | 0.100 mg | +77400% |
| Vitamin B-12 — Cobalamin | 1.62 ug | 0 ug | |
| Vitamin A, RAE | 43.0 ug | 10.0 ug | +330% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.41 mg | 10.3 mg | -77% |
| Vitamin D (D2 + D3) | 16.6 ug | 0.700 ug | +2271% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.40 ug | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 0 mg | |
| Iron, Fe | 0.450 mg | 0 mg | |
| Magnesium, Mg | 35.0 mg | 0 mg | |
| Phosphorus, P | 304 mg | 0 mg | |
| Potassium, K | 499 mg | 0 mg | |
| Sodium, Na | 97.0 mg | 0 mg | |
| Zinc, Zn | 0.780 mg | 0 mg | |
| Copper, Cu | 0.046 mg | 0 mg | |
| Manganese, Mn | 0.013 mg | 0 mg | |
| Selenium, Se | 68.5 ug | 3.30 ug | +1976% |
| Other Nutrients | |||
| Energy | 718 kj | 3760 kj | -81% |
| Ash | 1.71 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 2.00 ug | = |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | — | |
| Betaine | — | 0 mg | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 43.0 ug | 10.0 ug | +330% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 129 IU | 33.0 IU | +291% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.010 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0 mg | = |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 666 IU | 30.0 IU | +2120% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 16.6 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | 0 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 | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.008 g | 0.080 g | -90% |
| SFA 14:0 (Myristic acid) | 0.177 g | 2.52 g | -93% |
| SFA 15:0 (Pentadecanoic acid) | 0.033 g | 0.310 g | -89% |
| SFA 16:0 (Palmitic acid) | 1.21 g | 6.90 g | -83% |
| SFA 17:0 (Margaric acid) | 0.041 g | 0.157 g | -74% |
| SFA 18:0 (Stearic acid) | 0.405 g | 0.940 g | -57% |
| SFA 20:0 (Arachidic acid) | 0.020 g | 0.017 g | +18% |
| SFA 22:0 (Behenic acid) | 0.011 g | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.007 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | 0.750 g | -99% |
| MUFA 15:1 (Pentadecenoic acid) | 0.001 g | 0.107 g | -99% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.281 g | 18.9 g | -99% |
| MUFA 17:1 (Heptadecenoic acid) | 0.004 g | 0.287 g | -99% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.66 g | 21.5 g | -88% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.449 g | 4.85 g | -91% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.057 g | 0.640 g | -91% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.090 g | 0.080 g | +13% |
| Fatty acids, total polyunsaturated | 1.37 g | 33.0 g | -96% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.088 g | 0.873 g | -90% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.034 g | 0.855 g | -96% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.007 g | 1.22 g | -99% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.022 g | 0.240 g | -91% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.027 g | 0.183 g | -85% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.083 g | 1.34 g | -94% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.127 g | 9.71 g | -99% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0.350 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.034 g | 0.170 g | -80% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.168 g | 5.61 g | -97% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.772 g | 12.4 g | -94% |
| Tryptophan (EAA) | 0.265 g | — | |
| Threonine (EAA) | 1.03 g | — | |
| Isoleucine (EAA, BCAA) | 1.09 g | — | |
| Leucine (EAA, BCAA) | 1.92 g | — | |
| Lysine (EAA) | 2.17 g | — | |
| Methionine (EAA) | 0.699 g | — | |
| Cystine (conditionally essential) | 0.253 g | — | |
| Phenylalanine (EAA) | 0.922 g | — | |
| Tyrosine (conditionally essential) | 0.797 g | — | |
| Valine (EAA, BCAA) | 1.22 g | — | |
| Arginine (conditionally essential) | 1.41 g | — | |
| Histidine (EAA) | 0.695 g | — | |
| Alanine | 1.43 g | — | |
| Aspartic acid | 2.42 g | — | |
| Glutamic acid | 3.53 g | — | |
| Glycine (conditionally essential) | 1.13 g | — | |
| Proline (conditionally essential) | 0.835 g | — | |
| Serine | 0.964 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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