Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, swordfish, raw is higher in more vitamins & minerals
Calories (kcal)
Fish 144
Fish 186
Protein (g)
Fish 19.7
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 6.65
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, swordfish, raw — 19.7g vs 14.4g per 100g.
Which has fewer calories?
Fish, swordfish, raw — 144 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, swordfish, 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 | 144 kcal | 186 kcal | -23% |
| Macronutrients | |||
| Water | 73.4 g | 70.3 g | +4% |
| Protein | 19.7 g | 14.4 g | +37% |
| Total lipid (fat) | 6.65 g | 13.8 g | -52% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.61 g | 2.42 g | -33% |
| Fatty acids, total monounsaturated | 3.00 g | 8.38 g | -64% |
| Fatty acids, total trans | 0.047 g | — | |
| Cholesterol | 66.0 mg | 46.0 mg | +43% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.075 mg | 0.060 mg | +25% |
| Riboflavin (Vitamin B2) | 0.053 mg | 0.080 mg | -34% |
| Niacin (Vitamin B3) | 7.76 mg | 1.50 mg | +417% |
| Pantothenic acid (Vitamin B5) | 0.350 mg | 0.250 mg | +40% |
| Vitamin B-6 — Pyridoxine | 0.543 mg | 0.420 mg | +29% |
| Biotin (Vitamin B7) | 2.00 ug | 1.00 ug | +100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.0 mg | 61.8 mg | +5% |
| Vitamin B-12 — Cobalamin | 1.70 ug | 1.00 ug | +70% |
| Vitamin A, RAE | 36.0 ug | 14.0 ug | +157% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.02 mg | 0.730 mg | +177% |
| Vitamin D (D2 + D3) | 13.9 ug | 27.4 ug | -49% |
| Minerals | |||
| Calcium, Ca | 5.00 mg | 3.00 mg | +67% |
| Iron, Fe | 0.380 mg | 0.660 mg | -42% |
| Magnesium, Mg | 29.0 mg | 26.0 mg | +12% |
| Phosphorus, P | 255 mg | 164 mg | +55% |
| Potassium, K | 418 mg | 268 mg | +56% |
| Sodium, Na | 81.0 mg | 80.0 mg | +1% |
| Zinc, Zn | 0.660 mg | 0.400 mg | +65% |
| Copper, Cu | 0.039 mg | 0.030 mg | +30% |
| Manganese, Mn | 0.011 mg | 0.012 mg | -8% |
| Selenium, Se | 57.4 ug | 36.5 ug | +57% |
| Other Nutrients | |||
| Energy | 602 kj | 778 kj | -23% |
| Ash | 1.44 g | 1.00 g | +44% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 2.00 ug | 1.00 ug | +100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 2.00 ug | 1.00 ug | +100% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 36.0 ug | 14.0 ug | +157% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 120 IU | 47.0 IU | +155% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 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 E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 558 IU | 1097 IU | -49% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 13.9 ug | 27.4 ug | -49% |
| 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) | 0.007 g | 0.008 g | -13% |
| SFA 14:0 (Myristic acid) | 0.150 g | 0.754 g | -80% |
| SFA 15:0 (Pentadecanoic acid) | 0.028 g | — | |
| SFA 16:0 (Palmitic acid) | 1.02 g | 1.44 g | -29% |
| SFA 17:0 (Margaric acid) | 0.034 g | — | |
| SFA 18:0 (Stearic acid) | 0.342 g | 0.193 g | +77% |
| SFA 20:0 (Arachidic acid) | 0.017 g | — | |
| SFA 22:0 (Behenic acid) | 0.009 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.006 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.001 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.238 g | 1.76 g | -87% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.226 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.25 g | 2.39 g | -6% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 2.23 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.379 g | 2.24 g | -83% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.128 g | 1.97 g | -93% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.126 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.076 g | — | |
| Fatty acids, total polyunsaturated | 1.15 g | 1.37 g | -16% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.075 g | 0.123 g | -39% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.047 g | — | |
| PUFA 18:2 CLAs | 0.013 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.028 g | 0.043 g | -35% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.027 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:3i | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | 0.132 g | -95% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.018 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.023 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.017 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.070 g | 0.061 g | +15% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.108 g | 0.526 g | -79% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.029 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.141 g | 0.089 g | +58% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.648 g | 0.393 g | +65% |
| Fatty acids, total trans-monoenoic | 0.032 g | — | |
| TFA 16:1 t | 0.012 g | — | |
| TFA 18:1 t | 0.020 g | — | |
| TFA 22:1 t | 0.002 g | — | |
| TFA 18:2 t not further defined | 0.014 g | — | |
| Fatty acids, total trans-polyenoic | 0.015 g | — | |
| Tryptophan (EAA) | 0.222 g | 0.161 g | +38% |
| Threonine (EAA) | 0.868 g | 0.630 g | +38% |
| Isoleucine (EAA, BCAA) | 0.912 g | 0.662 g | +38% |
| Leucine (EAA, BCAA) | 1.61 g | 1.17 g | +38% |
| Lysine (EAA) | 1.82 g | 1.32 g | +38% |
| Methionine (EAA) | 0.586 g | 0.425 g | +38% |
| Cystine (conditionally essential) | 0.212 g | 0.154 g | +38% |
| Phenylalanine (EAA) | 0.773 g | 0.561 g | +38% |
| Tyrosine (conditionally essential) | 0.668 g | 0.485 g | +38% |
| Valine (EAA, BCAA) | 1.02 g | 0.740 g | +38% |
| Arginine (conditionally essential) | 1.18 g | 0.860 g | +38% |
| Histidine (EAA) | 0.583 g | 0.423 g | +38% |
| Alanine | 1.20 g | 0.869 g | +38% |
| Aspartic acid | 2.03 g | 1.47 g | +38% |
| Glutamic acid | 2.96 g | 2.14 g | +38% |
| Glycine (conditionally essential) | 0.950 g | 0.690 g | +38% |
| Proline (conditionally essential) | 0.700 g | 0.508 g | +38% |
| Serine | 0.808 g | 0.586 g | +38% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | 19.5 mcg | — | |
* 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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