Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fish oil vs. Surimi — In-Depth Nutrition Comparison

Compare

How are fish oil and surimi different?

  • Fish oil is higher in monounsaturated fat and polyunsaturated fat; however, surimi is richer in vitamin B12, selenium, phosphorus, and magnesium.
  • Daily need coverage for cholesterol for fish oil is 245% higher.
  • Fish oil contains 380 times more monounsaturated fat than surimi. While fish oil contains 56.564g of monounsaturated fat, surimi contains only 0.149g.
  • Surimi has less saturated fat.
  • Fish oil has a lower glycemic index (0) than surimi (50).

Fish oil, herring and Fish, surimi are the varieties used in this article.

Infographic

Fish oil vs Surimi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Surimi
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Surimi
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Surimi
4
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +11011.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +37862.4%
Contains more Poly. FatPolyunsaturated fat +3422.3%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish oil Surimi
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Fish oil Surimi DV% diff.
Cholesterol 766mg 30mg 245%
Fats 100g 0.9g 152%
Monounsaturated fat 56.564g 0.149g 141%
Polyunsaturated fat 15.604g 0.443g 101%
Saturated fat 21.29g 0.191g 96%
Vitamin B12 0µg 1.6µg 67%
Selenium 0µg 28.1µg 51%
Calories 902kcal 99kcal 40%
Phosphorus 0mg 282mg 40%
Protein 0g 15.18g 30%
Magnesium 0mg 43mg 10%
Sodium 0mg 143mg 6%
Vitamin E 0.63mg 4%
Copper 0mg 0.032mg 4%
Zinc 0mg 0.33mg 3%
Iron 0mg 0.26mg 3%
Potassium 0mg 112mg 3%
Vitamin A 0µg 20µg 2%
Vitamin B1 0mg 0.02mg 2%
Vitamin B2 0mg 0.021mg 2%
Carbs 0g 6.85g 2%
Vitamin B6 0mg 0.03mg 2%
Folate 0µg 2µg 1%
Vitamin B3 0mg 0.22mg 1%
Vitamin B5 0mg 0.07mg 1%
Calcium 0mg 9mg 1%
Net carbs 0g 6.85g N/A
Manganese 0mg 0.011mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.092mg 0%
Threonine 0.734mg 0%
Isoleucine 0.709mg 0%
Leucine 1.202mg 0%
Lysine 1.387mg 0%
Methionine 0.515mg 0%
Phenylalanine 0.595mg 0%
Valine 0.77mg 0%
Histidine 0.35mg 0%
Omega-3 - EPA 6.273g 0.157g N/A
Omega-3 - DHA 4.206g 0.241g N/A
Omega-3 - DPA 0.619g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Surimi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Fish oil
19%
Surimi
Minerals Daily Need Coverage Score
0%
Fish oil
37%
Surimi

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 736mg)
Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 21.099g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $1)
Which food is richer in minerals?
Surimi
Surimi is relatively richer in minerals
Which food is richer in vitamins?
Surimi
Surimi is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 143mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 50)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/nutrients
  2. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.