Fish vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, whitefish, mixed species, smoked is higher in more vitamins & minerals
Calories (kcal)
Fish 108
Fish oil 902
Protein (g)
Fish 23.4
Fish oil 0
Carbs (g)
Fish 0
Fish oil 0
Fat (g)
Fish 0.930
Fish oil 100
Fiber (g)
Fish 0
Fish oil 0
Quick answers
Which has more protein?
Fish, whitefish, mixed species, smoked — 23.4g vs 0g per 100g.
Which has fewer calories?
Fish, whitefish, mixed species, smoked — 108 vs 902 kcal per 100g.
Which is more nutrient-dense?
Fish, whitefish, mixed species, smoked 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 | 108 kcal | 902 kcal | -88% |
| Macronutrients | |||
| Water | 70.8 g | 0 g | |
| Protein | 23.4 g | 0 g | |
| Total lipid (fat) | 0.930 g | 100 g | -99% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.228 g | 22.6 g | -99% |
| Fatty acids, total monounsaturated | 0.278 g | 46.7 g | -99% |
| Cholesterol | 33.0 mg | 570 mg | -94% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.032 mg | — | |
| Riboflavin (Vitamin B2) | 0.101 mg | 0 mg | |
| Niacin (Vitamin B3) | 2.40 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.104 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.389 mg | 0 mg | |
| Biotin (Vitamin B7) | 7.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 95.0 mg | — | |
| Vitamin B-12 — Cobalamin | 3.26 ug | 0 ug | |
| Vitamin A, RAE | 57.0 ug | 30000 ug | -100% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.210 mg | — | |
| Vitamin D (D2 + D3) | 12.8 ug | 250 ug | -95% |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 0 mg | |
| Iron, Fe | 0.500 mg | 0 mg | |
| Magnesium, Mg | 23.0 mg | 0 mg | |
| Phosphorus, P | 132 mg | 0 mg | |
| Potassium, K | 423 mg | 0 mg | |
| Sodium, Na | 1019 mg | 0 mg | |
| Zinc, Zn | 0.490 mg | 0 mg | |
| Copper, Cu | 0.315 mg | 0 mg | |
| Manganese, Mn | 0.034 mg | 0 mg | |
| Selenium, Se | 13.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 452 kj | 3774 kj | -88% |
| Ash | 5.06 g | 0 g | |
| Total Sugars | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 0 ug | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 57.0 ug | 30000 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 190 IU | 100000 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 512 IU | 10000 IU | -95% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 12.8 ug | — | |
| Vitamin K1 — Phylloquinone | 0.100 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.007 g | 3.57 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.177 g | 10.6 g | -98% |
| SFA 18:0 (Stearic acid) | 0.044 g | 2.80 g | -98% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | 8.31 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.205 g | 20.7 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.023 g | 10.4 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.024 g | 7.33 g | -100% |
| Fatty acids, total polyunsaturated | 0.293 g | 22.5 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.084 g | 0.935 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.935 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.935 g | -100% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.935 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.048 g | 6.90 g | -99% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.005 g | 0.935 g | -99% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.156 g | 11.0 g | -99% |
| Tryptophan (EAA) | 0.262 g | — | |
| Threonine (EAA) | 1.03 g | — | |
| Isoleucine (EAA, BCAA) | 1.08 g | — | |
| Leucine (EAA, BCAA) | 1.90 g | — | |
| Lysine (EAA) | 2.15 g | — | |
| Methionine (EAA) | 0.693 g | — | |
| Cystine (conditionally essential) | 0.251 g | — | |
| Phenylalanine (EAA) | 0.914 g | — | |
| Tyrosine (conditionally essential) | 0.790 g | — | |
| Valine (EAA, BCAA) | 1.21 g | — | |
| Arginine (conditionally essential) | 1.40 g | — | |
| Histidine (EAA) | 0.689 g | — | |
| Alanine | 1.41 g | — | |
| Aspartic acid | 2.40 g | — | |
| Glutamic acid | 3.49 g | — | |
| Glycine (conditionally essential) | 1.12 g | — | |
| Proline (conditionally essential) | 0.827 g | — | |
| Serine | 0.955 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.
Fish, whitefish, mixed species, smoked nutrition facts Fish oil, cod liver nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.