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Sardines vs. Herring — In-Depth Nutrition Comparison

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How are sardines and herring different?

  • Sardines are richer in calcium, phosphorus, iron, selenium, copper, and vitamin B3, while herring is higher in vitamin B12 and vitamin B6.
  • Herring covers your daily need for vitamin B12 175% more than sardines.
  • Sardines contain 5 times more calcium than herring. Sardines contain 382mg of calcium, while herring contains 74mg.
  • Herring is lower in sodium.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, herring, Atlantic, cooked, dry heat types were used in this article.

Infographic

Sardines vs Herring infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +416.2%
Contains more IronIron +107.1%
Contains more CopperCopper +57.6%
Contains more PhosphorusPhosphorus +61.7%
Contains more ManganeseManganese +170%
Contains more SeleniumSelenium +12.6%
Contains less SodiumSodium -62.5%
~equal in Magnesium ~41mg
~equal in Potassium ~419mg
~equal in Zinc ~1.27mg

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.
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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
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 EVitamin E +48.9%
Contains more Vitamin B3Vitamin B3 +27.2%
Contains more Vitamin KVitamin K +2500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +12.5%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +108.4%
Contains more Vitamin B12Vitamin B12 +47%
Contains more FolateFolate +20%

All nutrients comparison - raw data values

Nutrient Sardines Herring DV% diff.
Vitamin B12 8.94µg 13.14µg 175%
Calcium 382mg 74mg 31%
Phosphorus 490mg 303mg 27%
Cholesterol 142mg 77mg 22%
Iron 2.92mg 1.41mg 19%
Polyunsaturated fat 5.148g 2.735g 16%
Vitamin B6 0.167mg 0.348mg 14%
Selenium 52.7µg 46.8µg 11%
Copper 0.186mg 0.118mg 8%
Sodium 307mg 115mg 8%
Vitamin B3 5.245mg 4.124mg 7%
Vitamin B2 0.227mg 0.299mg 6%
Saturated fat 1.528g 2.615g 5%
Vitamin E 2.04mg 1.37mg 4%
Protein 24.62g 23.03g 3%
Vitamin D* 193 IU 214 IU 3%
Vitamin D 4.8µg 5.4µg 3%
Manganese 0.108mg 0.04mg 3%
Vitamin B1 0.08mg 0.112mg 3%
Vitamin B5 0.642mg 0.74mg 2%
Vitamin K 2.6µg 0.1µg 2%
Choline 75mg 83.3mg 2%
Monounsaturated fat 3.869g 4.79g 2%
Vitamin C 0mg 0.7mg 1%
Potassium 397mg 419mg 1%
Folate 10µg 12µg 1%
Calories 208kcal 203kcal 0%
Protein per 100 calories 12g 11g N/A
Calories per 10 g protein 84kcal 88kcal N/A
Weight per 100 calories 48g 49g N/A
Fats 11.45g 11.59g 0%
Unsaturated / Saturated Fat ratio 5.9 2.9 N/A
Magnesium 39mg 41mg 0%
Zinc 1.31mg 1.27mg 0%
Vitamin A 32µg 36µg 0%
Tryptophan 0.276mg 0.258mg 0%
Threonine 1.079mg 1.01mg 0%
Isoleucine 1.134mg 1.061mg 0%
Leucine 2.001mg 1.872mg 0%
Lysine 2.26mg 2.115mg 0%
Methionine 0.729mg 0.682mg 0%
Phenylalanine 0.961mg 0.899mg 0%
Valine 1.268mg 1.187mg 0%
Histidine 0.725mg 0.678mg 0%
Omega-3 (EPA) 0.473g 0.909g N/A
Omega-3 (DHA) 0.509g 1.105g N/A
Omega-3 (DPA) 0g 0.071g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
~equal in Protein ~23.03g
~equal in Fats ~11.59g
~equal in Carbs ~0g
~equal in Water ~64.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 -41.6%
Contains more Poly. FatPolyunsaturated fat +88.2%
Contains more Mono. FatMonounsaturated fat +23.8%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.