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  6. Atlantic Mackerel vs. Herring

Atlantic Mackerel vs. Herring — In-Depth Nutrition Comparison

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What are the main differences between atlantic Mackerel and herring?

  • Atlantic Mackerel is richer in vitamin D, vitamin B3, magnesium, and vitamin B1, yet herring is richer in vitamin B12, phosphorus, calcium, and zinc.
  • Herring's daily need coverage for vitamin B12 is 185% higher.
  • Atlantic Mackerel has 3 times more vitamin D than herring. Atlantic Mackerel has 643IU of vitamin D, while herring has 214IU.

We used Fish, mackerel, Atlantic, raw and Fish, herring, Atlantic, cooked, dry heat types in this comparison.

Infographic

Atlantic Mackerel vs Herring 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 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
Contains more MagnesiumMagnesium +85.4%
Contains more IronIron +15.6%
Contains less SodiumSodium -21.7%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +33.4%
Contains more CopperCopper +61.6%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +39.6%
Contains more ManganeseManganese +166.7%
~equal in Selenium ~46.8µg

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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
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 2.3% 12% 27% 81% 28% 69% 77% 44% 80% 1643% 0.25% 9% 45%
Contains more Vitamin AVitamin A +38.9%
Contains more Vitamin DVitamin D +198.1%
Contains more Vitamin B1Vitamin B1 +57.1%
Contains more Vitamin B3Vitamin B3 +120.2%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin KVitamin K +4900%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin B12Vitamin B12 +50.9%
Contains more FolateFolate +1100%
Contains more CholineCholine +28.2%
~equal in Vitamin E ~1.37mg
~equal in Vitamin B2 ~0.299mg

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Herring DV% diff.
Vitamin B12 8.71µg 13.14µg 185%
Vitamin D 16.1µg 5.4µg 54%
Vitamin D 643IU 214IU 54%
Vitamin B3 9.08mg 4.124mg 31%
Phosphorus 217mg 303mg 12%
Protein 18.6g 23.03g 9%
Magnesium 76mg 41mg 8%
Zinc 0.63mg 1.27mg 6%
Calcium 12mg 74mg 6%
Vitamin B1 0.176mg 0.112mg 5%
Copper 0.073mg 0.118mg 5%
Selenium 44.1µg 46.8µg 5%
Vitamin B6 0.399mg 0.348mg 4%
Polyunsaturated fat 3.35g 2.735g 4%
Fats 13.89g 11.59g 4%
Vitamin K 5µg 0.1µg 4%
Folate 1µg 12µg 3%
Choline 65mg 83.3mg 3%
Saturated fat 3.257g 2.615g 3%
Iron 1.63mg 1.41mg 3%
Potassium 314mg 419mg 3%
Vitamin B5 0.856mg 0.74mg 2%
Monounsaturated fat 5.456g 4.79g 2%
Cholesterol 70mg 77mg 2%
Vitamin A 50µg 36µg 2%
Manganese 0.015mg 0.04mg 1%
Vitamin B2 0.312mg 0.299mg 1%
Vitamin E 1.52mg 1.37mg 1%
Sodium 90mg 115mg 1%
Calories 205kcal 203kcal 0%
Vitamin C 0.4mg 0.7mg 0%
Tryptophan 0.208mg 0.258mg 0%
Threonine 0.815mg 1.01mg 0%
Isoleucine 0.857mg 1.061mg 0%
Leucine 1.512mg 1.872mg 0%
Lysine 1.708mg 2.115mg 0%
Methionine 0.551mg 0.682mg 0%
Phenylalanine 0.726mg 0.899mg 0%
Valine 0.958mg 1.187mg 0%
Histidine 0.548mg 0.678mg 0%
Omega-3 - EPA 0.898g 0.909g N/A
Omega-3 - DHA 1.401g 1.105g N/A
Omega-3 - DPA 0.212g 0.071g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more FatsFats +19.8%
Contains more OtherOther +224.6%
Contains more ProteinProtein +23.8%
~equal in Carbs ~0g
~equal in Water ~64.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
Contains more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +22.5%
Contains less Sat. FatSaturated fat -19.7%

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/nutrients
  2. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.