Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flatfish vs. Herring — In-Depth Nutrition Comparison

Compare

How are flatfish and herring different?

  • Herring has more vitamin B12, selenium, vitamin B2, vitamin B6, vitamin B3, iron, vitamin D, and copper than flatfish.
  • Daily need coverage for vitamin B12 for herring is 493% higher.
  • Flatfish contains 3 times more sodium than herring. While flatfish contains 363mg of sodium, herring contains only 115mg.

Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
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 MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +196%
Contains more PotassiumPotassium +112.7%
Contains more IronIron +513%
Contains more CopperCopper +413%
Contains more ZincZinc +225.6%
Contains less SodiumSodium -68.3%
Contains more ManganeseManganese +135.3%
Contains more SeleniumSelenium +43.6%
~equal in Phosphorus ~303mg

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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
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% 12% 27% 81% 28% 69% 77% 44% 80% 1643% 0.25% 9% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +77.9%
Contains more Vitamin DVitamin D +54.3%
Contains more Vitamin B1Vitamin B1 +330.8%
Contains more Vitamin B2Vitamin B2 +1096%
Contains more Vitamin B3Vitamin B3 +222.7%
Contains more Vitamin B5Vitamin B5 +226%
Contains more Vitamin B6Vitamin B6 +202.6%
Contains more Vitamin B12Vitamin B12 +903.1%
Contains more FolateFolate +100%
~equal in Vitamin K ~0.1µg
~equal in Choline ~83.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 +26.4%
Contains more ProteinProtein +51.1%
Contains more FatsFats +389%
~equal in Carbs ~0g
~equal in Other ~1.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 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 -79.3%
Contains more Mono. FatMonounsaturated fat +629.1%
Contains more Poly. FatPolyunsaturated fat +495.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flatfish 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 Herring DV% diff.
Vitamin B12 1.31µg 13.14µg 493%
Selenium 32.6µg 46.8µg 26%
Vitamin B2 0.025mg 0.299mg 21%
Vitamin B3 1.278mg 4.124mg 18%
Vitamin B6 0.115mg 0.348mg 18%
Protein 15.24g 23.03g 16%
Polyunsaturated fat 0.459g 2.735g 15%
Iron 0.23mg 1.41mg 15%
Fats 2.37g 11.59g 14%
Copper 0.023mg 0.118mg 11%
Sodium 363mg 115mg 11%
Vitamin D 3.5µg 5.4µg 10%
Vitamin B5 0.227mg 0.74mg 10%
Monounsaturated fat 0.657g 4.79g 10%
Saturated fat 0.542g 2.615g 9%
Vitamin D 139IU 214IU 9%
Zinc 0.39mg 1.27mg 8%
Potassium 197mg 419mg 7%
Cholesterol 56mg 77mg 7%
Vitamin B1 0.026mg 0.112mg 7%
Calories 86kcal 203kcal 6%
Calcium 25mg 74mg 5%
Magnesium 22mg 41mg 5%
Vitamin E 0.77mg 1.37mg 4%
Vitamin A 12µg 36µg 3%
Folate 6µg 12µg 2%
Manganese 0.017mg 0.04mg 1%
Phosphorus 309mg 303mg 1%
Choline 79.9mg 83.3mg 1%
Vitamin C 0mg 0.7mg 1%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.258mg 0%
Threonine 0.719mg 1.01mg 0%
Isoleucine 0.754mg 1.061mg 0%
Leucine 1.335mg 1.872mg 0%
Lysine 1.561mg 2.115mg 0%
Methionine 0.56mg 0.682mg 0%
Phenylalanine 0.624mg 0.899mg 0%
Valine 0.8mg 1.187mg 0%
Histidine 0.374mg 0.678mg 0%
Omega-3 - EPA 0.168g 0.909g N/A
Omega-3 - DHA 0.132g 1.105g N/A
Omega-3 - DPA 0.034g 0.071g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

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

People also compare

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
28%
Flatfish
163%
Herring
Minerals Daily Need Coverage Score
43%
Flatfish
62%
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 - 248mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated fat?
Flatfish
Flatfish is lower in Saturated fat (difference - 2.073g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.