Mollusks vs Fish
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Fish, anchovy, european, canned in oil, drained solids is higher in more vitamins & minerals
Calories (kcal)
Mollusks 92
Fish 210
Protein (g)
Mollusks 15.6
Fish 28.9
Carbs (g)
Mollusks 3.08
Fish 0
Fat (g)
Mollusks 1.38
Fish 9.71
Fiber (g)
Mollusks 0
Fish 0
Quick answers
Which has more protein?
Fish, anchovy, european, canned in oil, drained solids — 28.9g vs 15.6g per 100g.
Which has fewer calories?
Mollusks, squid, mixed species, raw — 92 vs 210 kcal per 100g.
Which is more nutrient-dense?
Fish, anchovy, european, canned in oil, 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 | Mollusks | Fish | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 92 kcal | 210 kcal | -56% |
| Macronutrients | |||
| Water | 78.6 g | 50.3 g | +56% |
| Protein | 15.6 g | 28.9 g | -46% |
| Total lipid (fat) | 1.38 g | 9.71 g | -86% |
| Carbohydrate, by difference | 3.08 g | 0 g | |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.358 g | 2.20 g | -84% |
| Fatty acids, total monounsaturated | 0.107 g | 3.77 g | -97% |
| Cholesterol | 233 mg | 85.0 mg | +174% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.020 mg | 0.078 mg | -74% |
| Riboflavin (Vitamin B2) | 0.412 mg | 0.363 mg | +13% |
| Niacin (Vitamin B3) | 2.17 mg | 19.9 mg | -89% |
| Pantothenic acid (Vitamin B5) | 0.500 mg | 0.909 mg | -45% |
| Vitamin B-6 — Pyridoxine | 0.056 mg | 0.203 mg | -72% |
| Biotin (Vitamin B7) | 5.00 ug | 13.0 ug | -62% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.0 mg | 85.0 mg | -24% |
| Vitamin B-12 — Cobalamin | 1.30 ug | 0.880 ug | +48% |
| Vitamin A, RAE | 10.0 ug | 12.0 ug | -17% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.20 mg | 3.33 mg | -64% |
| Vitamin D (D2 + D3) | 0 ug | 1.70 ug | -100% |
| Minerals | |||
| Calcium, Ca | 32.0 mg | 232 mg | -86% |
| Iron, Fe | 0.680 mg | 4.63 mg | -85% |
| Magnesium, Mg | 33.0 mg | 69.0 mg | -52% |
| Phosphorus, P | 221 mg | 252 mg | -12% |
| Potassium, K | 246 mg | 544 mg | -55% |
| Sodium, Na | 44.0 mg | 3668 mg | -99% |
| Zinc, Zn | 1.53 mg | 2.44 mg | -37% |
| Copper, Cu | 1.89 mg | 0.339 mg | +458% |
| Manganese, Mn | 0.035 mg | 0.100 mg | -65% |
| Selenium, Se | 44.8 ug | 68.1 ug | -34% |
| Other Nutrients | |||
| Energy | 385 kj | 879 kj | -56% |
| Ash | 1.41 g | 11.1 g | -87% |
| Total Sugars | 0 g | 0 g | = |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 13.0 ug | -62% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 13.0 ug | -62% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 10.0 ug | 12.0 ug | -17% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 33.0 IU | 40.0 IU | -17% |
| 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) | — | 0.020 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 69.0 IU | -100% |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | 1.70 ug | -100% |
| Vitamin K1 — Phylloquinone | 0 ug | 12.1 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 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 | 0.020 g | -100% |
| SFA 14:0 (Myristic acid) | 0.036 g | 0.428 g | -92% |
| SFA 16:0 (Palmitic acid) | 0.263 g | 1.33 g | -80% |
| SFA 18:0 (Stearic acid) | 0.058 g | 0.420 g | -86% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | 0.590 g | -99% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.046 g | 2.94 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.044 g | 0.009 g | +389% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.007 g | 0.163 g | -96% |
| Fatty acids, total polyunsaturated | 0.524 g | 2.56 g | -80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.002 g | 0.362 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.004 g | 0.017 g | -76% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.006 g | 0.078 g | -92% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.009 g | 0.010 g | -10% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.146 g | 0.763 g | -81% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.004 g | 0.041 g | -90% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.342 g | 1.29 g | -74% |
| Tryptophan (EAA) | 0.174 g | 0.324 g | -46% |
| Threonine (EAA) | 0.670 g | 1.27 g | -47% |
| Isoleucine (EAA, BCAA) | 0.678 g | 1.33 g | -49% |
| Leucine (EAA, BCAA) | 1.10 g | 2.35 g | -53% |
| Lysine (EAA) | 1.16 g | 2.65 g | -56% |
| Methionine (EAA) | 0.351 g | 0.855 g | -59% |
| Cystine (conditionally essential) | 0.204 g | 0.310 g | -34% |
| Phenylalanine (EAA) | 0.558 g | 1.13 g | -51% |
| Tyrosine (conditionally essential) | 0.498 g | 0.975 g | -49% |
| Valine (EAA, BCAA) | 0.680 g | 1.49 g | -54% |
| Arginine (conditionally essential) | 1.14 g | 1.73 g | -34% |
| Histidine (EAA) | 0.299 g | 0.850 g | -65% |
| Alanine | 0.942 g | 1.75 g | -46% |
| Aspartic acid | 1.50 g | 2.96 g | -49% |
| Glutamic acid | 2.12 g | 4.31 g | -51% |
| Glycine (conditionally essential) | 0.974 g | 1.39 g | -30% |
| Proline (conditionally essential) | 0.635 g | 1.02 g | -38% |
| Serine | 0.698 g | 1.18 g | -41% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Purines | |||
| Purine, adenine | 18.0 mg | 0 mg | |
| Purine, guanine | 15.0 mg | 39.0 mg | -62% |
| Purine, hypoxanthine | 24.0 mg | 14.0 mg | +71% |
| Purine, xanthine | 78.0 mg | 268 mg | -71% |
| Purines, total | 135 mg | 321 mg | -58% |
* 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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