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  6. Fish sauce vs. Fish oil

Fish sauce vs. Fish oil — In-Depth Nutrition Comparison

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Summary of differences between Fish sauce and Fish oil

  • Fish sauce has more Magnesium, Vitamin B6, Vitamin B12, Selenium, Vitamin B3, and Folate, however, Fish oil is higher in Vitamin D.
  • Fish sauce covers your daily need of Sodium 341% more than Fish oil.
  • Fish oil has less Sodium.

These are the specific foods used in this comparison Sauce, fish, ready-to-serve and Fish oil, sardine.

Infographic

Fish sauce vs Fish oil 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 sauce
Fish sauce
9
:
1
Fish oil
Fish oil
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 +∞%
Contains less Sodium -100%
Fish sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 126% 3% 26% 1025% 6% 17% 31% 50%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
Contains less Sodium -100%

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 sauce
Fish sauce
11
:
1
Fish oil
Fish oil
Contains more Vitamin A +∞%
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 +∞%
Contains more Vitamin D +∞%
Fish sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 2% 3% 14% 44% 8% 92% 39% 60% 0%
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%
Contains more Vitamin A +∞%
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 +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish sauce
Fish sauce
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +999900%
Fish sauce
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +999900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish sauce
Fish sauce
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1691950%
Contains more Polyunsaturated fat +1062133.3%
Fish sauce
38% 25% 38%
Saturated Fat: 0.003 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.003 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1691950%
Contains more Polyunsaturated fat +1062133.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sauce Fish oil
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 Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fish sauce Fish oil Opinion
Net carbs 3.64g 0g Fish sauce
Protein 5.06g 0g Fish sauce
Fats 0.01g 100g Fish oil
Carbs 3.64g 0g Fish sauce
Calories 35kcal 902kcal Fish oil
Sugar 3.64g Fish oil
Calcium 43mg 0mg Fish sauce
Iron 0.78mg 0mg Fish sauce
Magnesium 175mg 0mg Fish sauce
Phosphorus 7mg 0mg Fish sauce
Potassium 288mg 0mg Fish sauce
Sodium 7851mg 0mg Fish oil
Zinc 0.2mg 0mg Fish sauce
Copper 0.05mg 0mg Fish sauce
Manganese 0.233mg 0mg Fish sauce
Selenium 9.1µg 0µg Fish sauce
Vitamin A 12IU 0IU Fish sauce
Vitamin A RAE 4µg 0µg Fish sauce
Vitamin D 0IU 332IU Fish oil
Vitamin D 0µg 8.3µg Fish oil
Vitamin C 0.5mg 0mg Fish sauce
Vitamin B1 0.012mg 0mg Fish sauce
Vitamin B2 0.057mg 0mg Fish sauce
Vitamin B3 2.313mg 0mg Fish sauce
Vitamin B5 0.118mg 0mg Fish sauce
Vitamin B6 0.396mg 0mg Fish sauce
Folate 51µg 0µg Fish sauce
Vitamin B12 0.48µg 0µg Fish sauce
Cholesterol 0mg 710mg Fish sauce
Saturated Fat 0.003g 29.892g Fish sauce
Omega-3 - DHA 0.002g 10.656g Fish oil
Omega-3 - EPA 0.001g 10.137g Fish oil
Omega-3 - DPA 0g 1.973g Fish oil
Monounsaturated Fat 0.002g 33.841g Fish oil
Polyunsaturated fat 0.003g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce Fish oil
Low Fats diet ok
Low Carbs diet ok
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
22%
Fish sauce
21%
Fish oil
Minerals Daily Need Coverage Score
132%
Fish sauce
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Fish sauce
Fish sauce is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Fish sauce
Fish sauce is lower in Saturated Fat (difference - 29.889g)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food is richer in vitamins?
Fish sauce
Fish sauce is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 7851mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/nutrients
  2. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.