This is a link to a scholarly article that reveals that we benefit from both Omega 3 fats. Plus lists the best foods for sources of Omega 3 fats. Food technology is aiming to separate out the two fats from fish oil or substitute a vegetable source fats (linoleic FA) for just EPA. This article clearly shows the benefit of both fats in our diet. My conclusion: why bother to change mother nature, eat fish oil to get the best of both fats in one food .
(n-3) Fatty Acids and Cardiovascular Health: Are Effects of EPA and DHA Shared or Complementary?.
For Your Information:
TABLE 1
Major dietary sources of long-chain (n-3) PUFA1
| EPA | DPA2 | DHA | Combined EPA+DHA | |
| mg/100 g | ||||
| Anchovy | 763 | 41 | 1292 | 2055 |
| Herring, Atlantic | 909 | 71 | 1105 | 2014 |
| Salmon, farmed | 862 | 393 | 1104 | 1966 |
| Salmon, wild | 411 | 368 | 1429 | 1840 |
| Mackerel, Atlantic | 504 | 106 | 699 | 1203 |
| Bluefish | 323 | 79 | 665 | 988 |
| Sardines, Atlantic | 473 | 0 | 509 | 982 |
| Trout | 259 | 235 | 677 | 936 |
| Golden bass (tilefish) | 172 | 143 | 733 | 905 |
| Swordfish | 127 | 168 | 772 | 899 |
| Tuna, white (albacore) | 233 | 18 | 629 | 862 |
| Mussels | 276 | 44 | 506 | 782 |
| Striped bass | 169 | 0 | 585 | 754 |
| Shark | 258 | 89 | 431 | 689 |
| Pollock, Atlantic | 91 | 28 | 451 | 542 |
| Oysters, wild | 274 | 16 | 210 | 484 |
| King mackerel | 174 | 22 | 227 | 401 |
| Tuna, light (skipjack) | 91 | 17 | 237 | 328 |
| Snapper | 48 | 22 | 273 | 321 |
| Flounder and sole | 168 | 34 | 132 | 300 |
| Clams | 138 | 104 | 146 | 284 |
| Grouper | 35 | 17 | 213 | 248 |
| Halibut | 80 | 20 | 155 | 235 |
| Lobster | 117 | 6 | 78 | 195 |
| Scallops | 72 | 5 | 104 | 176 |
| Blue crab | 101 | 9 | 67 | 168 |
| Cod, Pacific | 42 | 5 | 118 | 160 |
| Shrimp | 50 | 5 | 52 | 102 |
| Catfish, farmed | 20 | 18 | 69 | 89 |
| Eggs | 0 | 7 | 58 | 58 |
| Chicken breast | 10 | 10 | 20 | 30 |
| Beef | 2 | 4 | 1 | 3 |
| Pork | 0 | 10 | 2 | 2 |
1Adapted with permission from (1). Data are from the USDA National Nutrition Database for Standard Reference Release 23, 2010 (9).
2Compared to EPA and DHA, the DPA contents in food sources are less available in the USDA database, which limits the ability to assess dietary intake of this (n-3) PUFA.
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