Fish vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, tuna, light, canned in water, without salt, drained solids is higher in more vitamins & minerals
Calories (kcal)
Fish 116
Fish 105
Protein (g)
Fish 25.5
Fish 22.8
Carbs (g)
Fish 0
Fish 0
Fat (g)
Fish 0.820
Fish 0.860
Fiber (g)
Fish 0
Fish 0
Quick answers
Which has more protein?
Fish, tuna, light, canned in water, without salt, drained solids — 25.5g vs 22.8g per 100g.
Which has fewer calories?
Fish, cod, Atlantic, cooked, dry heat — 105 vs 116 kcal per 100g.
Which is more nutrient-dense?
Fish, tuna, light, canned in water, without salt, drained solids 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 | 116 kcal | 105 kcal | +10% |
| Macronutrients | |||
| Water | 75.2 g | 75.9 g | -1% |
| Protein | 25.5 g | 22.8 g | +12% |
| Total lipid (fat) | 0.820 g | 0.860 g | -5% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.234 g | 0.168 g | +39% |
| Fatty acids, total monounsaturated | 0.159 g | 0.124 g | +28% |
| Cholesterol | 30.0 mg | 55.0 mg | -45% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 1.00 mg | -100% |
| Thiamin (Vitamin B1) | 0.032 mg | 0.088 mg | -64% |
| Riboflavin (Vitamin B2) | 0.074 mg | 0.079 mg | -6% |
| Niacin (Vitamin B3) | 13.3 mg | 2.51 mg | +428% |
| Pantothenic acid (Vitamin B5) | 0.214 mg | 0.180 mg | +19% |
| Vitamin B-6 — Pyridoxine | 0.350 mg | 0.283 mg | +24% |
| Biotin (Vitamin B7) | 4.00 ug | 8.00 ug | -50% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 83.7 mg | |
| Vitamin B-12 — Cobalamin | 2.99 ug | 1.05 ug | +185% |
| Vitamin A, RAE | — | 14.0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.810 mg | |
| Vitamin D (D2 + D3) | — | 1.20 ug | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 14.0 mg | -21% |
| Iron, Fe | 1.53 mg | 0.490 mg | +212% |
| Magnesium, Mg | 27.0 mg | 42.0 mg | -36% |
| Phosphorus, P | 163 mg | 138 mg | +18% |
| Potassium, K | 237 mg | 244 mg | -3% |
| Sodium, Na | 50.0 mg | 78.0 mg | -36% |
| Zinc, Zn | 0.770 mg | 0.580 mg | +33% |
| Copper, Cu | 0.051 mg | 0.036 mg | +42% |
| Manganese, Mn | 0.011 mg | 0.020 mg | -45% |
| Selenium, Se | 80.4 ug | 37.6 ug | +114% |
| Other Nutrients | |||
| Energy | 487 kj | 440 kj | +11% |
| Ash | 0.780 g | 1.49 g | -48% |
| Total Sugars | 0 g | 0 g | = |
| Fluoride, F | 18.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 8.00 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 8.00 ug | -50% |
| Betaine | — | 9.70 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 14.0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 56.0 IU | 47.0 IU | +19% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 46.0 IU | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | — | 1.20 ug | |
| Vitamin K1 — Phylloquinone | — | 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 g | = |
| SFA 14:0 (Myristic acid) | 0.018 g | 0.012 g | +50% |
| SFA 16:0 (Palmitic acid) | 0.156 g | 0.117 g | +33% |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.038 g | +58% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | 0.021 g | +24% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.093 g | 0.078 g | +19% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | 0.019 g | -42% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.029 g | 0.004 g | +625% |
| Fatty acids, total polyunsaturated | 0.337 g | 0.292 g | +15% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.009 g | 0.006 g | +50% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.001 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.013 g | 0.001 g | +1200% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.034 g | 0.028 g | +21% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.047 g | 0.004 g | +1075% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.009 g | 0.013 g | -31% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.223 g | 0.154 g | +45% |
| Tryptophan (EAA) | 0.286 g | 0.256 g | +12% |
| Threonine (EAA) | 1.12 g | 1.00 g | +12% |
| Isoleucine (EAA, BCAA) | 1.17 g | 1.05 g | +12% |
| Leucine (EAA, BCAA) | 2.07 g | 1.86 g | +12% |
| Lysine (EAA) | 2.34 g | 2.10 g | +12% |
| Methionine (EAA) | 0.755 g | 0.676 g | +12% |
| Cystine (conditionally essential) | 0.273 g | 0.245 g | +11% |
| Phenylalanine (EAA) | 0.996 g | 0.891 g | +12% |
| Tyrosine (conditionally essential) | 0.861 g | 0.771 g | +12% |
| Valine (EAA, BCAA) | 1.31 g | 1.18 g | +12% |
| Arginine (conditionally essential) | 1.53 g | 1.37 g | +12% |
| Histidine (EAA) | 0.751 g | 0.672 g | +12% |
| Alanine | 1.54 g | 1.38 g | +12% |
| Aspartic acid | 2.61 g | 2.34 g | +12% |
| Glutamic acid | 3.81 g | 3.41 g | +12% |
| Glycine (conditionally essential) | 1.22 g | 1.10 g | +12% |
| Proline (conditionally essential) | 0.902 g | 0.807 g | +12% |
| Serine | 1.04 g | 0.932 g | +12% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.038 mg | — | |
| Genistein | 0.050 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 30.0 mg | |
| Choline from phosphatidylcholine | — | 33.0 mg | |
| Choline from phosphocholine | — | 1.60 mg | |
| Choline from sphingomyelin | — | 1.40 mg | |
| Free Choline | — | 18.0 mg | |
| Total Choline | — | 84.0 mg | |
| Isoflavones | |||
| Total isoflavones | 0.087 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, tuna, light, canned in water, without salt, drained solids nutrition facts Fish, cod, Atlantic, cooked, dry heat nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +428% in Fish, tuna, light, canned in water, without salt, drained solids Iron, Fe +212% in Fish, tuna, light, canned in water, without salt, drained solids Vitamin B-12 — Cobalamin +185% in Fish, tuna, light, canned in water, without salt, drained solids Selenium, Se +114% in Fish, tuna, light, canned in water, without salt, drained solids
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