Herring vs. Sardine. What's The Difference?

Size 

Sardines are smaller than herring. Herring can be found in smaller sizes aswell, but they are almost twice the size of sardines. 

Taste

It is essential to mention that both fish are oily and have a strong taste. Herring has a more pungent taste, often described as salty and “fishy.” Sardine, on the other hand, has a milder taste. 

Texture

Herring has a meatier bite than sardines. Sardines taste moist and oiler than herring. 

Price

Canned sardines are cheaper than herring. Overall, during their season, sardines are cheaper than herring. 

Calories

They have similar amounts of calories. 

Carbs 

Their carb content is negligible.

Protein

Herring and sardines are protein-rich foods. However, it is essential to mention that they are rich in protein but have similar amounts. 

Fats

Their total fat content is similar. However, sardines are higher in saturated fats and polyunsaturated fats. In comparison, herring is richer in monounsaturated fats. 

Below, we can see their fat distributions. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Sardine

2

Saturated Fat: Sat. Fat 1.528 g

Monounsaturated Fat: Mono. Fat 3.869 g

Polyunsaturated fat: Poly. Fat 5.148 g

Herring

1

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%

Cholesterol

Sardine contains twice the amount of dietary cholesterol compared to herring. 

Minerals

Sardine is richer in calcium, selenium, iron, phosphorus, and copper.

However, sardines are very high in sodium. Herrings have a low sodium profile.

Below are the mineral distributions. 

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.

Sardine

6

Herring

1

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

Vitamins 

Herring is richer in vitamins B1, B2, B5, B6, and B12. Sardines are richer in vitamins B3, D, and E. 

Below are their vitamin distributions. 

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.

Sardine

3

Herring

10

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 AVitamin A	+11.1%
Contains more Vitamin DVitamin D	+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%
Contains more CholineCholine	+11.1%

Insulin resistance 

Individuals with type 2 diabetes who consume a diet enriched with sardines have been shown to have decreased markers of insulin resistance. 

This is shown by a decrease in the HOMA-IR marker. This was exclusive to a sardine-rich diet (1). 

Mercury levels 

Herring is higher in mercury levels than sardine. 

The levels of mercury in herring are almost 6 times higher compared to the level of mercury in sardine. 

Herring increases the risks of mercury poisoning compared to sardines. Mercury poisoning affects the gastrointestinal system, the nervous system, the kidneys, and the lungs (2)(3).

Consumption of mercury over a consecutive amount of days leads to mercury poisoning. It is important to consider the amount of mercury we consume when consuming different types of fish. 

In this article, you can read about the comparison between sardine vs tuna. 

Omega-3 fats 

Herring is richer in omega-3 fats, specifically EPA and DHA. Although sardines are also rich in these fats, comparatively, herring is richer. Herring richer in omega-3 fats are essential to our diet as they are necessary for our cardiovascular, endocrine, and immune systems (4).

Cardiovascular health

Sardines higher in dietary cholesterol in a balanced diet, such as the Mediterranean diet, do not increase blood cholesterol levels since the body can adapt to these changes metabolically. However, it was shown that the Western diet that contains high amounts of saturated fats and processed foods associated with dietary cholesterol increases blood cholesterol levels. So, having a balanced diet is necessary to maintain optimal health (5)(6)(7). 

Sardines are also higher in saturated fats, and this increases the risks of cardiovascular diseases. In comparison, herring is richer in monounsaturated fats, which is associated with decreased cardiovascular disease risks (8)(9).

In this comparison, high sodium, such as in sardines, is linked with increased risks of hypertension (10).

Overall, sardines are associated with increased risks of cardiovascular diseases. 

Bone health

Sardine is richer in calcium, necessary to prevent bone resorption and reduce osteoporosis risks. In addition to that, vitamin D is also necessary for this process. Sardines contain a rich amount of vitamin D, but in comparison, herring is richer in vitamin D. 
Sardines are a better option for bone health than herring (11).