Salmon vs Fish oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Salmon 345
Fish oil 902
Protein (g)
Salmon 60.6
Fish oil 0
Carbs (g)
Salmon 0
Fish oil 0
Fat (g)
Salmon 11.4
Fish oil 100
Fiber (g)
Salmon 0
Fish oil 0
Quick answers
Which has more protein?
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) — 60.6g vs 0g per 100g.
Which has fewer calories?
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) — 345 vs 902 kcal per 100g.
Which is more nutrient-dense?
Salmon, red (sockeye), filets with skin, smoked (Alaska Native) 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 | Salmon | Fish oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 345 kcal | 902 kcal | -62% |
| Macronutrients | |||
| Water | 23.9 g | 0 g | |
| Protein | 60.6 g | 0 g | |
| Total lipid (fat) | 11.4 g | 100 g | -89% |
| Carbohydrate, by difference | 0 g | 0 g | = |
| Fiber, total dietary | 0 g | 0 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.59 g | 29.9 g | -91% |
| Fatty acids, total monounsaturated | 4.03 g | 33.8 g | -88% |
| Cholesterol | 155 mg | 710 mg | -78% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.494 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.543 mg | 0 mg | |
| Niacin (Vitamin B3) | 22.8 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 2.74 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.816 mg | 0 mg | |
| Biotin (Vitamin B7) | 9.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 224 mg | — | |
| Vitamin B-12 — Cobalamin | 18.1 ug | 0 ug | |
| Vitamin A, RAE | 31.0 ug | 0 ug | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.20 mg | — | |
| Vitamin D (D2 + D3) | — | 8.30 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0.900 ug | — | |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 0 mg | |
| Iron, Fe | 1.06 mg | 0 mg | |
| Magnesium, Mg | 58.0 mg | 0 mg | |
| Phosphorus, P | 650 mg | 0 mg | |
| Potassium, K | 960 mg | 0 mg | |
| Sodium, Na | 51.0 mg | 0 mg | |
| Zinc, Zn | 1.14 mg | 0 mg | |
| Copper, Cu | 0.148 mg | 0 mg | |
| Manganese, Mn | 0.051 mg | 0 mg | |
| Selenium, Se | 76.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 1445 kj | 3774 kj | -62% |
| Ash | 6.19 g | 0 g | |
| Total Sugars | 0 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | 0 ug | |
| Betaine | 6.80 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 31.0 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 103 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 332 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.004 g | 0.103 g | -96% |
| SFA 14:0 (Myristic acid) | 0.375 g | 6.53 g | -94% |
| SFA 15:0 (Pentadecanoic acid) | 0.050 g | — | |
| SFA 16:0 (Palmitic acid) | 1.76 g | 16.6 g | -89% |
| SFA 17:0 (Margaric acid) | 0.070 g | — | |
| SFA 18:0 (Stearic acid) | 0.330 g | 3.89 g | -92% |
| SFA 20:0 (Arachidic acid) | 0.005 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.370 g | 7.51 g | -95% |
| MUFA 17:1 (Heptadecenoic acid) | 0.045 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.17 g | 14.8 g | -85% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.860 g | 5.99 g | -86% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.540 g | 5.59 g | -90% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.035 g | — | |
| Fatty acids, total polyunsaturated | 3.47 g | 31.9 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.185 g | 2.01 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.130 g | 1.33 g | -90% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.145 g | 3.03 g | -95% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.030 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.030 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.185 g | 1.76 g | -89% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.905 g | 10.1 g | -91% |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.025 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.310 g | 1.97 g | -84% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.52 g | 10.7 g | -86% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 130 mg | — | |
| Choline from phosphatidylcholine | 35.0 mg | — | |
| Choline from phosphocholine | 1.80 mg | — | |
| Choline from sphingomyelin | 11.0 mg | — | |
| Free Choline | 46.0 mg | — | |
| Total Choline | 220 mg | — | |
* 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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