Nutrient-Dense Fish Comparison

Comparison of Selected Nutrients in Fish Containing High Densities of Omega-3 Oils
Values per 100 grams of edible portion

NUTRIENT Salmon Atlantic farmed cooked dry heat Salmon Atlantic wild cooked dry heat Salmon chinook cooked dry heat Salmon coho farmed cooked dry heat Salmon coho wild cooked dry heat Salmon coho wild cooked moist heat Trout rainbow farmed cooked dry heat Trout rainbow wild cooked dry heat Mackerel jack canned drained solids Salmon pink canned solids w/bone and liquid Sardine Pacific canned tomato drained solids w/bone Tuna light canned in water drained solids NUTRIENT
Water [g] 64.75 59.62 65.60 67.00 71.50 65.39 67.53 70.50 69.17 68.81 68.30 74.51 Water [g]
Energy [kcal] 206 182 231 178 139 184 169 150 156 139 178 116 Energy [kcal]
Protein [g] 22.10 25.44 25.72 24.30 23.45 27.36 24.27 22.92 23.19 19.78 20.85 25.51 Protein [g]
Total Fat [g] 12.35 8.13 13.38 8.23 4.30 7.50 7.20 5.82 6.30 6.05 11.98 0.82 Total Fat [g]
Minerals Calcium [mg] 15 15 28 12 45 46 86 86 241 213 240 11 Minerals Calcium [mg]
Potassium, K [mg] 384 628 505 460 434 455 441 448 194 326 341 237 Potassium, K [mg]
Selenium, Se [mcg] 41.4 46.8 46.8 14.1 38.0 46.2 15.0 13.2 37.7 33.2 40.6 80.4 Selenium, Se [mcg]
Vitamins Vitamin A [IU] 50 44 496 197 125 108 287 50 433 57 143 57 Vitamins Vitamin A [IU]
Vitamin D [IU] 252.0 624.0 480.0 Vitamin D [IU]
Fatty acids, total saturated 2.504 1.257 3.214 1.944 1.054 1.595 2.105 1.619 1.857 1.535 3.087 0.234 Fatty acids, total saturated
Fatty acids, total monounsaturated 4.432 2.697 5.742 3.618 1.581 2.702 2.096 1.746 2.225 1.807 5.537 0.159 Fatty acids, total monounsaturated
Fatty acids, total polyunsaturated 4.426 3.256 2.662 1.963 1.273 2.521 2.330 1.831 1.651 2.049 2.426 0.337 Fatty acids, total polyunsaturated
18:2 1 0.666 0.220 0.136 0.373 0.056 0.260 0.949 0.288 0.099 0.058 0.141 0.009 18:2 1
18:3 2 0.113 0.378 0.110 0.076 0.055 0.199 0.082 0.187 0.043 0.058 0.270 0.002 18:3 2
18:4 3 0.184 0.106 0.185 0.118 0.052 0.150 0.068 0.230 0.106 0.135 0.000 0.013 18:4 3
20:4 4 1.273 0.342 0.197 0.094 0.022 0.169 0.036 0.120 0.069 0.077 0.341 0.034 20:4 4
20:5 n-3 5 0.690 0.411 1.010 0.408 0.401 0.543 0.334 0.468 0.434 0.845 0.611 0.047 20:5 n-3 5
22:6 n-3 6 1.457 1.129 0.727 0.871 0.658 0.831 0.820 0.520 0.796 0.806 0.993 0.223 22:6 n-3 6

Notes:
  1. While the USDA does not differentiate this measurement into its components, it is usually just linoleic acid (LA), an omega-6 fatty acid.
  2. While the USDA does not differentiate this measurement into its components, it is usually a mixture of alpha linolenic acid (ALA), an omega-3 fatty acid, and gamma linolenic acid (GLA), an omega-6 fatty acid.
  3. This is an omega-3 fatty acid which is the second stage of the 3 stage conversion of ALA to EPA.
  4. While the USDA does not differentiate this measurement into its components, it is usually just arachidonic acid (AA), an omega-6 fatty acid.
  5. This is eicosapentaenoic acid (EPA), an omega-3 (n-3) fatty acid.
  6. This is docosahexaenoic acid (DHA), an omega-3 fatty acid.

Where there are blanks in the table, no listing is provided by Source: USDA Tables


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