Oil vs Fish

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Oil, peanut is higher in more vitamins & minerals

Calories (kcal)

Oil —
Fish 56

Protein (g)

Oil —
Fish 12.3

Carbs (g)

Oil —
Fish 0

Fat (g)

Oil —
Fish 0.410

Fiber (g)

Oil —
Fish —

Quick answers

Which is more nutrient-dense?

Oil, peanut 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 Oil Fish
Energy
Energy — 56 kcal
Macronutrients
Water — 86.7 g
Protein — 12.3 g
Total lipid (fat) — 0.410 g
Carbohydrate, by difference — 0 g
Fats & Fatty Acids
Fatty acids, total saturated 16.2 g 0.128 g
Fatty acids, total monounsaturated 57.1 g 0.073 g
Fatty acids, total trans 0.172 g 0.016 g
Cholesterol — 46.0 mg
Vitamins
Vitamin C, total ascorbic acid — 0 mg
Thiamin (Vitamin B1) — 0.030 mg
Riboflavin (Vitamin B2) — 0.080 mg
Niacin (Vitamin B3) — 0.653 mg
Pantothenic acid (Vitamin B5) — 0.237 mg
Vitamin B-6 — Pyridoxine — 0.069 mg
Vitamin B-12 — Cobalamin — 1.63 ug
Vitamin A, RAE — 3.00 ug
Vitamin E (alpha-tocopherol) 15.2 mg 0.490 mg
Vitamin D (D2 + D3) — 0.200 ug
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug 0 ug
Minerals
Calcium, Ca — 15.0 mg
Iron, Fe — 0.220 mg
Magnesium, Mg — 16.1 mg
Phosphorus, P — 284 mg
Potassium, K — 160 mg
Sodium, Na — 333 mg
Zinc, Zn — 0.310 mg
Copper, Cu — 0.031 mg
Manganese, Mn — 0.011 mg
Selenium, Se — 15.9 ug
Other Nutrients
Energy (Atwater General Factors) — 53 kcal
Energy (Atwater Specific Factors) — 56 kcal
Energy — 235 kj
Nitrogen — 1.97 g
Total fat (NLEA) 93.4 g 0.400 g
Ash — 1.36 g
Retinol — 3.00 ug
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.438 mg 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 13.4 mg 0 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.486 mg 0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin D (D2 + D3 — total) — 8.00 IU
Vitamin D3 — Cholecalciferol (animal / sunlight source) — 0.200 ug
Vitamin K1 — Phylloquinone 4.26 ug 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug 0 ug
SFA 4:0 (Butyric acid) 0.004 g 0.002 g
SFA 5:0 0 g —
SFA 6:0 (Caproic acid) 0.0000375 g 0 g
SFA 7:0 0 g —
SFA 8:0 (Caprylic acid) 0.004 g 0 g
SFA 9:0 0 g —
SFA 10:0 (Capric acid) 0.006 g 0.002 g
SFA 11:0 (Undecanoic acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0.017 g 0.001 g
SFA 14:0 (Myristic acid) 0.040 g 0.004 g
SFA 15:0 (Pentadecanoic acid) 0.010 g 0.001 g
SFA 16:0 (Palmitic acid) 8.26 g 0.087 g
SFA 17:0 (Margaric acid) 0.072 g 0.001 g
SFA 18:0 (Stearic acid) 2.58 g 0.028 g
SFA 20:0 (Arachidic acid) 1.14 g 0 g
SFA 21:0 0.021 g —
SFA 22:0 (Behenic acid) 2.58 g 0 g
SFA 23:0 0 g —
SFA 24:0 (Lignoceric acid) 1.48 g 0 g
MUFA 12:1 0 g —
MUFA 14:1 c 0 g 0.001 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0.001 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.075 g 0.003 g
MUFA 17:1 (Heptadecenoic acid) 0.055 g 0.004 g
MUFA 17:1 c 0.055 g 0.004 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 55.5 g 0.048 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0.010 g
MUFA 20:1 c 1.41 g 0.010 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0.136 g 0.001 g
MUFA 22:1 n-9 0.133 g —
MUFA 22:1 n-11 0.003 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0.013 g 0.005 g
Fatty acids, total polyunsaturated 19.9 g 0.182 g
PUFA 18:2 c 19.6 g 0.005 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 19.6 g 0.004 g
PUFA 18:2 CLAs 0.021 g 0 g
PUFA 18:3 c 0.317 g 0.001 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.317 g 0.001 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0 g 0 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0.001 g
PUFA 20:2 c 0.017 g 0.001 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.017 g 0.001 g
PUFA 20:3 c 0.001 g 0.002 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0.001 g 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0 g 0.002 g
PUFA 20:3 n-9 (Omega-9, Mead acid) 0 g —
PUFA 22:3 0.013 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.003 g 0.005 g
PUFA 20:4c 0.003 g 0.005 g
PUFA 20:5c 0.001 g 0.049 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0.001 g 0.049 g
PUFA 22:2 (Docosadienoic acid) 0.001 g 0 g
PUFA 22:5 c 0 g 0.004 g
PUFA 22:4 (Omega-6, Adrenic acid) 0.0007125 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0.004 g
PUFA 22:6 c 0 g 0.116 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0.116 g
Fatty acids, total trans-monoenoic 0.034 g 0.004 g
TFA 14:1 t 0 g —
TFA 16:1 t 0 g 0 g
TFA 18:1 t 0.034 g 0.004 g
TFA 20:1 t 0 g —
TFA 22:1 t 0 g 0 g
Fatty acids, total trans-dienoic — 0.011 g
TFA 18:2 t not further defined 0.139 g 0.011 g
TFA 18:2 t 0.139 g —
Fatty acids, total trans-polyenoic 0 g —
TFA 18:3 t 0 g —
Stigmastadiene 0 mg —
Stigmasterol 17.8 mg —
Campesterol 33.0 mg —
Brassicasterol 0 mg —
Beta-sitosterol 122 mg —
Campestanol 0.140 mg —
Beta-sitostanol 3.58 mg —
Delta-5-avenasterol 16.4 mg —
Delta-7-Stigmastenol 8.23 mg —
Tryptophan (EAA) — 0.180 g
Threonine (EAA) — 0.580 g
Isoleucine (EAA, BCAA) — 0.620 g
Leucine (EAA, BCAA) — 1.06 g
Lysine (EAA) — 1.21 g
Methionine (EAA) — 0.400 g
Cystine (conditionally essential) — 0.140 g
Phenylalanine (EAA) — 0.510 g
Tyrosine (conditionally essential) — 0.490 g
Valine (EAA, BCAA) — 0.670 g
Arginine (conditionally essential) — 0.930 g
Histidine (EAA) — 0.280 g
Alanine — 0.750 g
Aspartic acid — 1.31 g
Glutamic acid — 2.08 g
Glycine (conditionally essential) — 0.590 g
Proline (conditionally essential) — 0.500 g
Serine — 0.540 g

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Oil, peanut nutrition facts Fish, pollock, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +3008% in Oil, peanut

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