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  6. Croaker vs. Herring

Croaker vs. Herring — In-Depth Nutrition Comparison

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Differences between Croaker and Herring

  • Croaker is higher in Folate, however, Herring is richer in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Iron, Zinc, Vitamin B6, and Copper.
  • Herring's daily need coverage for Vitamin B12 is 460% higher.
  • Croaker has 3 times more Sodium than Herring. While Croaker has 348mg of Sodium, Herring has only 115mg.

The food types used in this comparison are Fish, croaker, Atlantic, cooked, breaded and fried and Fish, herring, Atlantic, cooked, dry heat.

Infographic

Croaker 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.
Croaker
Croaker
2
:
8
Herring
Herring
Contains more Manganese +100%
Contains more Calcium +131.3%
Contains more Iron +64%
Contains more Phosphorus +39.6%
Contains more Potassium +23.2%
Contains less Sodium -67%
Contains more Zinc +144.2%
Contains more Copper +81.5%
Contains more Selenium +20.6%
Equal in Magnesium - 41
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains more Manganese +100%
Contains more Calcium +131.3%
Contains more Iron +64%
Contains more Phosphorus +39.6%
Contains more Potassium +23.2%
Contains less Sodium -67%
Contains more Zinc +144.2%
Contains more Copper +81.5%
Contains more Selenium +20.6%
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.
Croaker
Croaker
2
:
9
Herring
Herring
Contains more Folate +183.3%
Contains more Vitamin A +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +33.8%
Contains more Vitamin B12 +525.7%
Equal in Vitamin B3 - 4.124
Equal in Vitamin B5 - 0.74
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
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 Folate +183.3%
Contains more Vitamin A +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +33.8%
Contains more Vitamin B12 +525.7%
Equal in Vitamin B3 - 4.124
Equal in Vitamin B5 - 0.74

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Croaker
Croaker
3
:
2
Herring
Herring
Contains more Carbs +∞%
Contains more Other +50%
Contains more Protein +26.5%
Equal in Fats - 11.59
Equal in Water - 64.16
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 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 Carbs +∞%
Contains more Other +50%
Contains more Protein +26.5%
Equal in Fats - 11.59
Equal in Water - 64.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Croaker
Croaker
2
:
1
Herring
Herring
Contains more Monounsaturated Fat +11.1%
Contains less Saturated Fat -24.8%
Equal in Monounsaturated Fat - 4.79
Equal in Polyunsaturated fat - 2.735
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains more Monounsaturated Fat +11.1%
Contains less Saturated Fat -24.8%
Equal in Monounsaturated Fat - 4.79
Equal in Polyunsaturated fat - 2.735

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Croaker Herring Opinion
Net carbs 7.14g 0g Croaker
Protein 18.2g 23.03g Herring
Fats 12.67g 11.59g Croaker
Carbs 7.54g 0g Croaker
Calories 221kcal 203kcal Croaker
Fiber 0.4g 0g Croaker
Calcium 32mg 74mg Herring
Iron 0.86mg 1.41mg Herring
Magnesium 42mg 41mg Croaker
Phosphorus 217mg 303mg Herring
Potassium 340mg 419mg Herring
Sodium 348mg 115mg Herring
Zinc 0.52mg 1.27mg Herring
Copper 0.065mg 0.118mg Herring
Manganese 0.08mg 0.04mg Croaker
Selenium 38.8µg 46.8µg Herring
Vitamin A 75IU 120IU Herring
Vitamin A RAE 23µg 36µg Herring
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0mg 0.7mg Herring
Vitamin B1 0.09mg 0.112mg Herring
Vitamin B2 0.13mg 0.299mg Herring
Vitamin B3 4.3mg 4.124mg Croaker
Vitamin B5 0.74mg 0.74mg
Vitamin B6 0.26mg 0.348mg Herring
Folate 34µg 12µg Croaker
Vitamin B12 2.1µg 13.14µg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.208mg 0.258mg Herring
Threonine 0.788mg 1.01mg Herring
Isoleucine 0.847mg 1.061mg Herring
Leucine 1.48mg 1.872mg Herring
Lysine 1.571mg 2.115mg Herring
Methionine 0.525mg 0.682mg Herring
Phenylalanine 0.742mg 0.899mg Herring
Valine 0.947mg 1.187mg Herring
Histidine 0.525mg 0.678mg Herring
Cholesterol 84mg 77mg Herring
Saturated Fat 3.476g 2.615g Herring
Omega-3 - DHA 0.089g 1.105g Herring
Omega-3 - EPA 0.113g 0.909g Herring
Omega-3 - DPA 0.079g 0.071g Croaker
Monounsaturated Fat 5.32g 4.79g Croaker
Polyunsaturated fat 2.917g 2.735g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Croaker Herring
Low Fats diet ok
Low Carbs diet ok
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
44%
Croaker
179%
Herring
Minerals Daily Need Coverage Score
50%
Croaker
62%
Herring

Comparison summary

Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 233mg)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Herring
Herring is lower in Saturated Fat (difference - 0.861g)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.