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  6. Flatfish raw vs. Herring

Flatfish raw vs. Herring — In-Depth Nutrition Comparison

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What are the differences between flatfish raw and herring?

  • The amount of vitamin B12, selenium, vitamin B2, vitamin B6, vitamin B3, iron, vitamin B5, vitamin D, and copper in herring is higher than in flatfish raw.
  • Herring's daily need coverage for vitamin B12 is 522% more.
  • Herring contains 3 times less sodium than flatfish raw. Flatfish raw contains 296mg of sodium, while herring contains 90mg.

We used Fish, flatfish (flounder and sole species), raw and Fish, herring, Atlantic, raw types in this article.

Infographic

Flatfish raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 6.3% 14% 6.8% 6.3% 8.7% 108% 39% 1.8% 145%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 29% 41% 31% 27% 101% 12% 4.6% 199%
Contains more MagnesiumMagnesium +77.8%
Contains more CalciumCalcium +171.4%
Contains more PotassiumPotassium +104.4%
Contains more IronIron +511.1%
Contains more CopperCopper +384.2%
Contains more ZincZinc +209.4%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +150%
Contains more SeleniumSelenium +37.2%
~equal in Phosphorus ~236mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 3.3% 13% 42% 5.5% 4.6% 20% 11% 23% 141% 0.25% 3.8% 35%
Herring
Herring
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2.3% 9.3% 21% 63% 23% 54% 60% 39% 70% 1709% 0.25% 7.5% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180%
Contains more Vitamin EVitamin E +69.8%
Contains more Vitamin DVitamin D +50%
Contains more Vitamin B1Vitamin B1 +318.2%
Contains more Vitamin B2Vitamin B2 +1065%
Contains more Vitamin B3Vitamin B3 +209.3%
Contains more Vitamin B5Vitamin B5 +248.6%
Contains more Vitamin B6Vitamin B6 +208.2%
Contains more Vitamin B12Vitamin B12 +1109.7%
Contains more FolateFolate +100%
~equal in Vitamin K ~0.1µg
~equal in Choline ~65mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 2% 85%
Protein: 12.41 g
Fats: 1.93 g
Carbs: 0 g
Water: 84.63 g
Other: 1.03 g
18% 9% 72%
Protein: 17.96 g
Fats: 9.04 g
Carbs: 0 g
Water: 72.05 g
Other: 0.95 g
Contains more WaterWater +17.5%
Contains more ProteinProtein +44.7%
Contains more FatsFats +368.4%
~equal in Carbs ~0g
~equal in Other ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.441 g
Monounsaturated fat: Mono. Fat 0.535 g
Polyunsaturated fat: Poly. Fat 0.374 g
26% 47% 27%
Saturated fat: Sat. Fat 2.04 g
Monounsaturated fat: Mono. Fat 3.736 g
Polyunsaturated fat: Poly. Fat 2.133 g
Contains less Sat. FatSaturated fat -78.4%
Contains more Mono. FatMonounsaturated fat +598.3%
Contains more Poly. FatPolyunsaturated fat +470.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish raw Herring DV% diff.
Vitamin B12 1.13µg 13.67µg 523%
Selenium 26.6µg 36.5µg 18%
Vitamin B6 0.098mg 0.302mg 16%
Vitamin B2 0.02mg 0.233mg 16%
Vitamin B3 1.04mg 3.217mg 14%
Polyunsaturated fat 0.374g 2.133g 12%
Iron 0.18mg 1.1mg 12%
Fats 1.93g 9.04g 11%
Protein 12.41g 17.96g 11%
Vitamin B5 0.185mg 0.645mg 9%
Sodium 296mg 90mg 9%
Monounsaturated fat 0.535g 3.736g 8%
Copper 0.019mg 0.092mg 8%
Saturated fat 0.441g 2.04g 7%
Vitamin D 2.8µg 4.2µg 7%
Vitamin D 113IU 167IU 7%
Zinc 0.32mg 0.99mg 6%
Vitamin B1 0.022mg 0.092mg 6%
Potassium 160mg 327mg 5%
Cholesterol 45mg 60mg 5%
Calories 70kcal 158kcal 4%
Calcium 21mg 57mg 4%
Vitamin E 0.63mg 1.07mg 3%
Magnesium 18mg 32mg 3%
Phosphorus 252mg 236mg 2%
Vitamin A 10µg 28µg 2%
Manganese 0.014mg 0.035mg 1%
Folate 5µg 10µg 1%
Vitamin C 0mg 0.7mg 1%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.011g N/A
Choline 65mg 65mg 0%
Tryptophan 0.161mg 0.201mg 0%
Threonine 0.585mg 0.787mg 0%
Isoleucine 0.614mg 0.828mg 0%
Leucine 1.087mg 1.46mg 0%
Lysine 1.27mg 1.65mg 0%
Methionine 0.455mg 0.532mg 0%
Phenylalanine 0.508mg 0.701mg 0%
Valine 0.651mg 0.925mg 0%
Histidine 0.304mg 0.529mg 0%
Omega-3 - EPA 0.137g 0.709g N/A
Omega-3 - DHA 0.108g 0.862g N/A
Omega-3 - ALA 0.017g N/A
Omega-3 - DPA 0.028g 0.055g N/A
Omega-3 - Eicosatrienoic acid 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.043g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish raw Herring
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
23%
Flatfish raw
161%
Herring
Minerals Daily Need Coverage Score
35%
Flatfish raw
48%
Herring

Comparison summary

Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 206mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish raw
Flatfish raw is lower in Cholesterol (difference - 15mg)
Which food is lower in Saturated fat?
Flatfish raw
Flatfish raw is lower in Saturated fat (difference - 1.599g)
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)
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. Flatfish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174196/nutrients
  2. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175116/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.