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  6. Fish oil vs. Salmon

Fish oil vs. Salmon — In-Depth Nutrition Comparison

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Differences between Fish oil and Salmon

  • Fish oil contains less Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin D, Vitamin B5, and Vitamin B1 than Salmon.
  • Fish oil's daily need coverage for Cholesterol is 216% higher.
  • Salmon contains 12 times less Saturated Fat than Fish oil. Fish oil contains 29.892g of Saturated Fat, while Salmon contains 2.397g.

The food types used in this comparison are Fish oil, sardine and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Fish oil vs Salmon 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.
Fish oil
Fish oil
1
:
9
Salmon
Salmon
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
0
:
12
Salmon
Salmon
Contains more Vitamin A +∞%
Contains more Vitamin D +57.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +∞%
Contains more Vitamin D +57.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
3
Salmon
Salmon
Contains more Fats +709.7%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +709.7%
Contains more Protein +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Salmon
Salmon
Contains more Monounsaturated Fat +709.4%
Contains more Polyunsaturated fat +599.9%
Contains less Saturated Fat -92%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +709.4%
Contains more Polyunsaturated fat +599.9%
Contains less Saturated Fat -92%

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 Salmon
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Fish oil Salmon Opinion
Protein 0g 22.1g Salmon
Fats 100g 12.35g Fish oil
Calories 902kcal 206kcal Fish oil
Calcium 0mg 15mg Salmon
Iron 0mg 0.34mg Salmon
Magnesium 0mg 30mg Salmon
Phosphorus 0mg 252mg Salmon
Potassium 0mg 384mg Salmon
Sodium 0mg 61mg Fish oil
Zinc 0mg 0.43mg Salmon
Copper 0mg 0.049mg Salmon
Manganese 0mg 0.016mg Salmon
Selenium 0µg 41.4µg Salmon
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 1.14mg Salmon
Vitamin D 332IU 526IU Salmon
Vitamin D 8.3µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0mg 0.34mg Salmon
Vitamin B2 0mg 0.135mg Salmon
Vitamin B3 0mg 8.045mg Salmon
Vitamin B5 0mg 1.475mg Salmon
Vitamin B6 0mg 0.647mg Salmon
Folate 0µg 34µg Salmon
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg Salmon
Threonine 0.969mg Salmon
Isoleucine 1.018mg Salmon
Leucine 1.796mg Salmon
Lysine 2.03mg Salmon
Methionine 0.654mg Salmon
Phenylalanine 0.863mg Salmon
Valine 1.139mg Salmon
Histidine 0.651mg Salmon
Cholesterol 710mg 63mg Salmon
Saturated Fat 29.892g 2.397g Salmon
Omega-3 - DHA 10.656g 1.457g Fish oil
Omega-3 - EPA 10.137g 0.69g Fish oil
Omega-3 - DPA 1.973g 0.17g Fish oil
Monounsaturated Fat 33.841g 4.181g Fish oil
Polyunsaturated fat 31.867g 4.553g Fish oil

Which food is preferable for your diet?

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

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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
21%
Fish oil
110%
Salmon
Minerals Daily Need Coverage Score
0%
Fish oil
44%
Salmon

Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 647mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 27.495g)
Which food is richer in minerals?
Salmon
Salmon is relatively richer in minerals
Which food is richer in vitamins?
Salmon
Salmon 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 - 61mg)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $13)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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/173578/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.