Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, trout, rainbow, farmed, cooked, dry heat is higher in more vitamins & minerals
Calories (kcal)
Fish 168
Fish 186
Protein (g)
Fish 23.8
Fish 14.4
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 7.38
Fish 13.8
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, trout, rainbow, farmed, cooked, dry heat — 23.8g vs 14.4g per 100g.
Which has fewer calories?
Fish, trout, rainbow, farmed, cooked, dry heat — 168 vs 186 kcal per 100g.
Which is more nutrient-dense?
Fish, trout, rainbow, farmed, 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 | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 168 kcal | 186 kcal | -10% |
| Macronutrients | |||
| Water | 68.7 g | 70.3 g | -2% |
| Protein | 23.8 g | 14.4 g | +66% |
| Total lipid (fat) | 7.38 g | 13.8 g | -47% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.65 g | 2.42 g | -32% |
| Fatty acids, total monounsaturated | 2.36 g | 8.38 g | -72% |
| Fatty acids, total trans | 0.056 g | — | |
| Cholesterol | 70.0 mg | 46.0 mg | +52% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.90 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.143 mg | 0.060 mg | +138% |
| Riboflavin (Vitamin B2) | 0.107 mg | 0.080 mg | +34% |
| Niacin (Vitamin B3) | 6.65 mg | 1.50 mg | +343% |
| Pantothenic acid (Vitamin B5) | 1.99 mg | 0.250 mg | +696% |
| Vitamin B-6 — Pyridoxine | 0.386 mg | 0.420 mg | -8% |
| Biotin (Vitamin B7) | 12.0 ug | 1.00 ug | +1100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 77.6 mg | 61.8 mg | +26% |
| Vitamin B-12 — Cobalamin | 4.11 ug | 1.00 ug | +311% |
| Vitamin A, RAE | 100 ug | 14.0 ug | +614% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.79 mg | 0.730 mg | +282% |
| Vitamin D (D2 + D3) | 19.0 ug | 27.4 ug | -31% |
| Minerals | |||
| Calcium, Ca | 30.0 mg | 3.00 mg | +900% |
| Iron, Fe | 0.360 mg | 0.660 mg | -45% |
| Magnesium, Mg | 30.0 mg | 26.0 mg | +15% |
| Phosphorus, P | 270 mg | 164 mg | +65% |
| Potassium, K | 450 mg | 268 mg | +68% |
| Sodium, Na | 61.0 mg | 80.0 mg | -24% |
| Zinc, Zn | 0.540 mg | 0.400 mg | +35% |
| Copper, Cu | 0.055 mg | 0.030 mg | +83% |
| Manganese, Mn | 0.013 mg | 0.012 mg | +8% |
| Selenium, Se | 28.1 ug | 36.5 ug | -23% |
| Other Nutrients | |||
| Energy | 704 kj | 778 kj | -10% |
| Ash | 1.44 g | 1.00 g | +44% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 1.00 ug | +1100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 1.00 ug | +1100% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 100 ug | 14.0 ug | +614% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 301 IU | 47.0 IU | +540% |
| 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) | 0.050 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 759 IU | 1097 IU | -31% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 19.0 ug | 27.4 ug | -31% |
| 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) | 0.005 g | 0.008 g | -38% |
| SFA 14:0 (Myristic acid) | 0.217 g | 0.754 g | -71% |
| SFA 15:0 (Pentadecanoic acid) | 0.017 g | — | |
| SFA 16:0 (Palmitic acid) | 1.11 g | 1.44 g | -23% |
| SFA 17:0 (Margaric acid) | 0.015 g | — | |
| SFA 18:0 (Stearic acid) | 0.274 g | 0.193 g | +42% |
| SFA 20:0 (Arachidic acid) | 0.009 g | — | |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.004 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.006 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.406 g | 1.76 g | -77% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.64 g | 2.39 g | -31% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.265 g | 2.24 g | -88% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.021 g | 1.97 g | -99% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.020 g | — | |
| Fatty acids, total polyunsaturated | 1.80 g | 1.37 g | +32% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.588 g | 0.123 g | +378% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.080 g | 0.043 g | +86% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | 0.132 g | -99% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.047 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.033 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.051 g | 0.061 g | -16% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.259 g | 0.526 g | -51% |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.008 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.109 g | 0.089 g | +22% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.616 g | 0.393 g | +57% |
| Tryptophan (EAA) | 0.279 g | 0.161 g | +73% |
| Threonine (EAA) | 1.09 g | 0.630 g | +73% |
| Isoleucine (EAA, BCAA) | 1.15 g | 0.662 g | +73% |
| Leucine (EAA, BCAA) | 2.03 g | 1.17 g | +73% |
| Lysine (EAA) | 2.29 g | 1.32 g | +73% |
| Methionine (EAA) | 0.738 g | 0.425 g | +74% |
| Cystine (conditionally essential) | 0.267 g | 0.154 g | +73% |
| Phenylalanine (EAA) | 0.973 g | 0.561 g | +73% |
| Tyrosine (conditionally essential) | 0.840 g | 0.485 g | +73% |
| Valine (EAA, BCAA) | 1.28 g | 0.740 g | +73% |
| Arginine (conditionally essential) | 1.49 g | 0.860 g | +73% |
| Histidine (EAA) | 0.733 g | 0.423 g | +73% |
| Alanine | 1.51 g | 0.869 g | +73% |
| Aspartic acid | 2.55 g | 1.47 g | +73% |
| Glutamic acid | 3.72 g | 2.14 g | +73% |
| Glycine (conditionally essential) | 1.20 g | 0.690 g | +73% |
| Proline (conditionally essential) | 0.881 g | 0.508 g | +73% |
| Serine | 1.02 g | 0.586 g | +73% |
| 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.
Fish, trout, rainbow, farmed, cooked, dry heat nutrition facts Fish, halibut, Greenland, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +1100% in Fish, trout, rainbow, farmed, cooked, dry heat Calcium, Ca +900% in Fish, trout, rainbow, farmed, cooked, dry heat Pantothenic acid (Vitamin B5) +696% in Fish, trout, rainbow, farmed, cooked, dry heat Vitamin A, RAE +614% in Fish, trout, rainbow, farmed, cooked, dry heat
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