Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Fish, trout, rainbow, wild, cooked, dry heat — 22.9g vs 0g per 100g.
Which has fewer calories?
Fish, trout, rainbow, wild, cooked, dry heat — 150 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, trout, rainbow, wild, 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 oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 150 kcal | 902 kcal | -83% |
| Macronutrients | |||
| Water | 70.5 g | 0 g | |
| Protein | 22.9 g | 0 g | |
| Total lipid (fat) | 5.82 g | 100 g | -94% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.62 g | 29.9 g | -95% |
| Fatty acids, total monounsaturated | 1.75 g | 33.8 g | -95% |
| Cholesterol | 69.0 mg | 710 mg | -90% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.152 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.097 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.77 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.07 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.346 mg | 0 mg | |
| Biotin (Vitamin B7) | 19.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 6.30 ug | 0 ug | |
| Vitamin A, RAE | 15.0 ug | 0 ug | |
| Vitamin D (D2 + D3) | — | 8.30 ug | |
| Minerals | |||
| Calcium, Ca | 86.0 mg | 0 mg | |
| Iron, Fe | 0.380 mg | 0 mg | |
| Magnesium, Mg | 31.0 mg | 0 mg | |
| Phosphorus, P | 269 mg | 0 mg | |
| Potassium, K | 448 mg | 0 mg | |
| Sodium, Na | 56.0 mg | 0 mg | |
| Zinc, Zn | 0.510 mg | 0 mg | |
| Copper, Cu | 0.058 mg | 0 mg | |
| Manganese, Mn | 0.021 mg | 0 mg | |
| Selenium, Se | 13.2 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 628 kj | 3774 kj | -83% |
| Ash | 1.60 g | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | 0 ug | |
| Retinol | 15.0 ug | 0 ug | |
| Vitamin A, IU | 50.0 IU | 0 IU | |
| Vitamin D (D2 + D3 — total) | — | 332 IU | |
| SFA 12:0 (Lauric acid) | — | 0.103 g | |
| SFA 14:0 (Myristic acid) | 0.204 g | 6.53 g | -97% |
| SFA 16:0 (Palmitic acid) | 0.918 g | 16.6 g | -94% |
| SFA 18:0 (Stearic acid) | 0.265 g | 3.89 g | -93% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.675 g | 7.51 g | -91% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.918 g | 14.8 g | -94% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.051 g | 5.99 g | -99% |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 5.59 g | |
| Fatty acids, total polyunsaturated | 1.83 g | 31.9 g | -94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.288 g | 2.01 g | -86% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.187 g | 1.33 g | -86% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.230 g | 3.03 g | -92% |
| 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) | 0.468 g | 10.1 g | -95% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 1.97 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.520 g | 10.7 g | -95% |
| Tryptophan (EAA) | 0.257 g | — | |
| Threonine (EAA) | 1.00 g | — | |
| Isoleucine (EAA, BCAA) | 1.06 g | — | |
| Leucine (EAA, BCAA) | 1.86 g | — | |
| Lysine (EAA) | 2.11 g | — | |
| Methionine (EAA) | 0.679 g | — | |
| Cystine (conditionally essential) | 0.246 g | — | |
| Phenylalanine (EAA) | 0.895 g | — | |
| Tyrosine (conditionally essential) | 0.774 g | — | |
| Valine (EAA, BCAA) | 1.18 g | — | |
| Arginine (conditionally essential) | 1.37 g | — | |
| Histidine (EAA) | 0.675 g | — | |
| Alanine | 1.39 g | — | |
| Aspartic acid | 2.35 g | — | |
| Glutamic acid | 3.42 g | — | |
| Glycine (conditionally essential) | 1.10 g | — | |
| Proline (conditionally essential) | 0.811 g | — | |
| Serine | 0.935 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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