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  6. Cod vs. Herring

Cod vs. Herring — In-Depth Nutrition Comparison

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What are the main differences between Cod and Herring?

  • Cod has less Vitamin B12, Vitamin D, Phosphorus, Vitamin B2, Selenium, Iron, Vitamin B5, Vitamin B3, and Copper than Herring.
  • Herring's daily need coverage for Vitamin B12 is 504% higher.
  • Cod contains less Saturated Fat.

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

Infographic

Cod 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.
Cod
Cod
2
:
8
Herring
Herring
Contains less Sodium -32.2%
Contains more Calcium +428.6%
Contains more Iron +187.8%
Contains more Phosphorus +119.6%
Contains more Potassium +71.7%
Contains more Zinc +119%
Contains more Copper +227.8%
Contains more Manganese +100%
Contains more Selenium +24.5%
Equal in Magnesium - 41
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains less Sodium -32.2%
Contains more Calcium +428.6%
Contains more Iron +187.8%
Contains more Phosphorus +119.6%
Contains more Potassium +71.7%
Contains more Zinc +119%
Contains more Copper +227.8%
Contains more Manganese +100%
Contains more Selenium +24.5%
Equal in Magnesium - 41

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.
Cod
Cod
1
:
10
Herring
Herring
Contains more Vitamin C +42.9%
Contains more Vitamin A +155.3%
Contains more Vitamin E +69.1%
Contains more Vitamin D +350%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B2 +278.5%
Contains more Vitamin B3 +64.1%
Contains more Vitamin B5 +311.1%
Contains more Vitamin B6 +23%
Contains more Folate +50%
Contains more Vitamin B12 +1151.4%
Equal in Vitamin K - 0.1
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
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 C +42.9%
Contains more Vitamin A +155.3%
Contains more Vitamin E +69.1%
Contains more Vitamin D +350%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B2 +278.5%
Contains more Vitamin B3 +64.1%
Contains more Vitamin B5 +311.1%
Contains more Vitamin B6 +23%
Contains more Folate +50%
Contains more Vitamin B12 +1151.4%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Herring
Herring
Contains more Water +18.3%
Contains more Fats +1247.7%
Contains more Other +212.8%
Equal in Protein - 23.03
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 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 Water +18.3%
Contains more Fats +1247.7%
Contains more Other +212.8%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Herring
Herring
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +3762.9%
Contains more Polyunsaturated fat +836.6%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +3762.9%
Contains more Polyunsaturated fat +836.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Herring Opinion
Protein 22.83g 23.03g Herring
Fats 0.86g 11.59g Herring
Calories 105kcal 203kcal Herring
Calcium 14mg 74mg Herring
Iron 0.49mg 1.41mg Herring
Magnesium 42mg 41mg Cod
Phosphorus 138mg 303mg Herring
Potassium 244mg 419mg Herring
Sodium 78mg 115mg Cod
Zinc 0.58mg 1.27mg Herring
Copper 0.036mg 0.118mg Herring
Manganese 0.02mg 0.04mg Herring
Selenium 37.6µg 46.8µg Herring
Vitamin A 47IU 120IU Herring
Vitamin A RAE 14µg 36µg Herring
Vitamin E 0.81mg 1.37mg Herring
Vitamin D 46IU 214IU Herring
Vitamin D 1.2µg 5.4µg Herring
Vitamin C 1mg 0.7mg Cod
Vitamin B1 0.088mg 0.112mg Herring
Vitamin B2 0.079mg 0.299mg Herring
Vitamin B3 2.513mg 4.124mg Herring
Vitamin B5 0.18mg 0.74mg Herring
Vitamin B6 0.283mg 0.348mg Herring
Folate 8µg 12µg Herring
Vitamin B12 1.05µg 13.14µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.256mg 0.258mg Herring
Threonine 1.001mg 1.01mg Herring
Isoleucine 1.052mg 1.061mg Herring
Leucine 1.856mg 1.872mg Herring
Lysine 2.097mg 2.115mg Herring
Methionine 0.676mg 0.682mg Herring
Phenylalanine 0.891mg 0.899mg Herring
Valine 1.176mg 1.187mg Herring
Histidine 0.672mg 0.678mg Herring
Cholesterol 55mg 77mg Cod
Saturated Fat 0.168g 2.615g Cod
Omega-3 - DHA 0.154g 1.105g Herring
Omega-3 - EPA 0.004g 0.909g Herring
Omega-3 - DPA 0.013g 0.071g Herring
Monounsaturated Fat 0.124g 4.79g Herring
Polyunsaturated fat 0.292g 2.735g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Herring
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
30%
Cod
179%
Herring
Minerals Daily Need Coverage Score
38%
Cod
62%
Herring

Comparison summary

Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is cheaper?
Herring
Herring is cheaper (difference - $1.3)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 2.447g)
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)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.