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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, phosphorus, vitamin D*, vitamin B2, selenium, fats, iron, vitamin B5, and vitamin B3 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
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 less SodiumSodium -32.2%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +187.8%
Contains more CopperCopper +227.8%
Contains more ZincZinc +119%
Contains more PhosphorusPhosphorus +119.6%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +24.5%
~equal in Magnesium ~41mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Cod
Cod
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 18% 4.7% 16% 22% 18% 47% 11% 65% 131% 0.25% 6%
Herring
Herring
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin DVitamin D +350%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin EVitamin E +69.1%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +278.5%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +311.1%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin B12Vitamin B12 +1151.4%
Contains more FolateFolate +50%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Cod Herring DV% diff.
Vitamin B12 1.05µg 13.14µg 504%
Phosphorus 138mg 303mg 24%
Vitamin D* 46 IU 214 IU 21%
Vitamin D 1.2µg 5.4µg 21%
Fats 0.86g 11.59g 17%
Selenium 37.6µg 46.8µg 17%
Vitamin B2 0.079mg 0.299mg 17%
Polyunsaturated fat 0.292g 2.735g 16%
Iron 0.49mg 1.41mg 12%
Monounsaturated fat 0.124g 4.79g 12%
Vitamin B5 0.18mg 0.74mg 11%
Saturated fat 0.168g 2.615g 11%
Vitamin B3 2.513mg 4.124mg 10%
Copper 0.036mg 0.118mg 9%
Cholesterol 55mg 77mg 7%
Calcium 14mg 74mg 6%
Zinc 0.58mg 1.27mg 6%
Calories 105kcal 203kcal 5%
Potassium 244mg 419mg 5%
Vitamin B6 0.283mg 0.348mg 5%
Vitamin E 0.81mg 1.37mg 4%
Sodium 78mg 115mg 2%
Vitamin A 14µg 36µg 2%
Vitamin B1 0.088mg 0.112mg 2%
Manganese 0.02mg 0.04mg 1%
Folate 8µg 12µg 1%
Protein 22.83g 23.03g 0%
Protein per 100 calories 22g 11g N/A
Calories per 10 g protein 46kcal 88kcal N/A
Weight per 100 calories 95g 49g N/A
Unsaturated / Saturated Fat ratio 2.5 2.9 N/A
Vitamin C 1mg 0.7mg 0%
Magnesium 42mg 41mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 83.7mg 83.3mg 0%
Tryptophan 0.256mg 0.258mg 0%
Threonine 1.001mg 1.01mg 0%
Isoleucine 1.052mg 1.061mg 0%
Leucine 1.856mg 1.872mg 0%
Lysine 2.097mg 2.115mg 0%
Methionine 0.676mg 0.682mg 0%
Phenylalanine 0.891mg 0.899mg 0%
Valine 1.176mg 1.187mg 0%
Histidine 0.672mg 0.678mg 0%
Omega-3 (EPA) 0.004g 0.909g N/A
Omega-3 (DHA) 0.154g 1.105g N/A
Omega-3 (DPA) 0.013g 0.071g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 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 -93.6%
Contains more Mono. FatMonounsaturated fat +3762.9%
Contains more Poly. FatPolyunsaturated fat +836.6%

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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.