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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.
Atlantic Mackerel
Atlantic Mackerel
3
:
7
Herring
Herring
Contains more Iron +15.6%
Contains more Magnesium +85.4%
Contains less Sodium -21.7%
Contains more Calcium +516.7%
Contains more Phosphorus +39.6%
Contains more Potassium +33.4%
Contains more Zinc +101.6%
Contains more Copper +61.6%
Contains more Manganese +166.7%
Equal in Selenium - 46.8
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains more Iron +15.6%
Contains more Magnesium +85.4%
Contains less Sodium -21.7%
Contains more Calcium +516.7%
Contains more Phosphorus +39.6%
Contains more Potassium +33.4%
Contains more Zinc +101.6%
Contains more Copper +61.6%
Contains more Manganese +166.7%
Equal in Selenium - 46.8

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.
Atlantic Mackerel
Atlantic Mackerel
9
:
3
Herring
Herring
Contains more Vitamin A +39.2%
Contains more Vitamin E +10.9%
Contains more Vitamin D +198.1%
Contains more Vitamin B1 +57.1%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +14.7%
Contains more Vitamin K +4900%
Contains more Vitamin C +75%
Contains more Folate +1100%
Contains more Vitamin B12 +50.9%
Equal in Vitamin E - 1.37
Equal in Vitamin B2 - 0.299
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Contains more Vitamin A +39.2%
Contains more Vitamin E +10.9%
Contains more Vitamin D +198.1%
Contains more Vitamin B1 +57.1%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +14.7%
Contains more Vitamin K +4900%
Contains more Vitamin C +75%
Contains more Folate +1100%
Contains more Vitamin B12 +50.9%
Equal in Vitamin E - 1.37
Equal in Vitamin B2 - 0.299

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
2
Herring
Herring
Contains more Fats +19.8%
Contains more Other +224.6%
Contains more Protein +23.8%
Equal in Water - 64.16
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more Fats +19.8%
Contains more Other +224.6%
Contains more Protein +23.8%
Equal in Water - 64.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Atlantic Mackerel
Atlantic Mackerel
2
:
1
Herring
Herring
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +22.5%
Contains less Saturated Fat -19.7%
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +22.5%
Contains less Saturated Fat -19.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Atlantic Mackerel Herring
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Herring Opinion
Protein 18.6g 23.03g Herring
Fats 13.89g 11.59g Atlantic Mackerel
Calories 205kcal 203kcal Atlantic Mackerel
Calcium 12mg 74mg Herring
Iron 1.63mg 1.41mg Atlantic Mackerel
Magnesium 76mg 41mg Atlantic Mackerel
Phosphorus 217mg 303mg Herring
Potassium 314mg 419mg Herring
Sodium 90mg 115mg Atlantic Mackerel
Zinc 0.63mg 1.27mg Herring
Copper 0.073mg 0.118mg Herring
Manganese 0.015mg 0.04mg Herring
Selenium 44.1µg 46.8µg Herring
Vitamin A 167IU 120IU Atlantic Mackerel
Vitamin A RAE 50µg 36µg Atlantic Mackerel
Vitamin E 1.52mg 1.37mg Atlantic Mackerel
Vitamin D 643IU 214IU Atlantic Mackerel
Vitamin D 16.1µg 5.4µg Atlantic Mackerel
Vitamin C 0.4mg 0.7mg Herring
Vitamin B1 0.176mg 0.112mg Atlantic Mackerel
Vitamin B2 0.312mg 0.299mg Atlantic Mackerel
Vitamin B3 9.08mg 4.124mg Atlantic Mackerel
Vitamin B5 0.856mg 0.74mg Atlantic Mackerel
Vitamin B6 0.399mg 0.348mg Atlantic Mackerel
Folate 1µg 12µg Herring
Vitamin B12 8.71µg 13.14µg Herring
Vitamin K 5µg 0.1µg Atlantic Mackerel
Tryptophan 0.208mg 0.258mg Herring
Threonine 0.815mg 1.01mg Herring
Isoleucine 0.857mg 1.061mg Herring
Leucine 1.512mg 1.872mg Herring
Lysine 1.708mg 2.115mg Herring
Methionine 0.551mg 0.682mg Herring
Phenylalanine 0.726mg 0.899mg Herring
Valine 0.958mg 1.187mg Herring
Histidine 0.548mg 0.678mg Herring
Cholesterol 70mg 77mg Atlantic Mackerel
Saturated Fat 3.257g 2.615g Herring
Omega-3 - DHA 1.401g 1.105g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.909g Herring
Omega-3 - DPA 0.212g 0.071g Atlantic Mackerel
Monounsaturated Fat 5.456g 4.79g Atlantic Mackerel
Polyunsaturated fat 3.35g 2.735g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Atlantic Mackerel Herring
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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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
171%
Atlantic Mackerel
179%
Herring
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
62%
Herring

Comparison summary

Which food is lower in Saturated Fat?
Herring
Herring is lower in Saturated Fat (difference - 0.642g)
Which food is cheaper?
Herring
Herring is cheaper (difference - $7)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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.