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Catfish vs. Herring — In-Depth Nutrition Comparison

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A recap on differences between catfish and herring

  • Catfish have less vitamin B12, selenium, vitamin D, vitamin B2, iron, vitamin B6, vitamin B3, copper, phosphorus, and vitamin B1.
  • Herring covers your daily vitamin B12 needs 432% more than catfish.

Food varieties used in this article are Fish, catfish, channel, farmed, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat.

Infographic

Catfish 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 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
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 +78.3%
Contains more CalciumCalcium +722.2%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +403.6%
Contains more CopperCopper +202.6%
Contains more ZincZinc +119%
Contains more PhosphorusPhosphorus +22.7%
Contains more ManganeseManganese +122.2%
Contains more SeleniumSelenium +372.7%
~equal in Sodium ~115mg

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 0% 0.33% 19% 4.5% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
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 KVitamin K +2400%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3500%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin DVitamin D +1700%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +199%
Contains more Vitamin B3Vitamin B3 +61.9%
Contains more Vitamin B6Vitamin B6 +96.6%
Contains more Vitamin B12Vitamin B12 +372.7%
~equal in Vitamin B5 ~0.74mg
~equal in Folate ~12µg
~equal in Choline ~83.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 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 WaterWater +16.3%
Contains more ProteinProtein +24.9%
Contains more FatsFats +61.2%
~equal in Carbs ~0g
~equal in Other ~1.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 51% 22%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 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 less Sat. FatSaturated fat -39.3%
Contains more Mono. FatMonounsaturated fat +53.8%
Contains more Poly. FatPolyunsaturated fat +102%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Catfish Herring DV% diff.
Vitamin B12 2.78µg 13.14µg 432%
Selenium 9.9µg 46.8µg 67%
Vitamin D 0.3µg 5.4µg 26%
Vitamin D 10IU 214IU 26%
Vitamin B2 0.1mg 0.299mg 15%
Iron 0.28mg 1.41mg 14%
Vitamin B6 0.177mg 0.348mg 13%
Vitamin B3 2.548mg 4.124mg 10%
Protein 18.44g 23.03g 9%
Copper 0.039mg 0.118mg 9%
Polyunsaturated fat 1.354g 2.735g 9%
Phosphorus 247mg 303mg 8%
Calcium 9mg 74mg 7%
Fats 7.19g 11.59g 7%
Vitamin B1 0.024mg 0.112mg 7%
Zinc 0.58mg 1.27mg 6%
Saturated fat 1.586g 2.615g 5%
Magnesium 23mg 41mg 4%
Vitamin A 1µg 36µg 4%
Cholesterol 66mg 77mg 4%
Monounsaturated fat 3.115g 4.79g 4%
Calories 144kcal 203kcal 3%
Vitamin E 0.97mg 1.37mg 3%
Potassium 366mg 419mg 2%
Vitamin K 2.5µg 0.1µg 2%
Choline 78.7mg 83.3mg 1%
Vitamin B5 0.811mg 0.74mg 1%
Manganese 0.018mg 0.04mg 1%
Vitamin C 0mg 0.7mg 1%
Sodium 119mg 115mg 0%
Trans fat 0.063g N/A
Folate 12µg 12µg 0%
Tryptophan 0.22mg 0.258mg 0%
Threonine 0.833mg 1.01mg 0%
Isoleucine 0.82mg 1.061mg 0%
Leucine 1.396mg 1.872mg 0%
Lysine 1.677mg 2.115mg 0%
Methionine 0.539mg 0.682mg 0%
Phenylalanine 0.735mg 0.899mg 0%
Valine 0.894mg 1.187mg 0%
Histidine 0.404mg 0.678mg 0%
Omega-3 - EPA 0.02g 0.909g N/A
Omega-3 - DHA 0.069g 1.105g N/A
Omega-3 - DPA 0.018g 0.071g N/A
Omega-6 - Eicosadienoic acid 0.049g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Catfish Herring
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
46%
Catfish
163%
Herring
Minerals Daily Need Coverage Score
27%
Catfish
62%
Herring

Comparison summary

Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Cholesterol?
Catfish
Catfish is lower in Cholesterol (difference - 11mg)
Which food is lower in Saturated fat?
Catfish
Catfish is lower in Saturated fat (difference - 1.029g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.