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Flatfish vs. Herring — In-Depth Nutrition Comparison

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How are Flatfish and Herring different?

  • Flatfish has more Phosphorus, however, Herring is richer in Vitamin B12, Vitamin B2, Vitamin B6, Vitamin B3, Iron, Vitamin B5, and Copper.
  • Herring covers your daily need of Vitamin B12 515% more than Flatfish.
  • Flatfish has 4 times more Sodium than Herring. Flatfish has 363mg of Sodium, while Herring has 90mg.

Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, herring, Atlantic, raw types were 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.
Contains more Phosphorus +30.9%
Contains more Calcium +128%
Contains more Iron +378.3%
Contains more Magnesium +45.5%
Contains more Potassium +66%
Contains less Sodium -75.2%
Contains more Zinc +153.8%
Contains more Copper +300%
Contains more Manganese +105.9%
Contains more Selenium +12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 42% 23% 102% 29% 12% 27% 31% 5% 200%
Contains more Phosphorus +30.9%
Contains more Calcium +128%
Contains more Iron +378.3%
Contains more Magnesium +45.5%
Contains more Potassium +66%
Contains less Sodium -75.2%
Contains more Zinc +153.8%
Contains more Copper +300%
Contains more Manganese +105.9%
Contains more Selenium +12%

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.
:
11
Herring
Contains more Choline +22.9%
Contains more Vitamin A +151.4%
Contains more Vitamin E +39%
Contains more Vitamin D +20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +253.8%
Contains more Vitamin B2 +832%
Contains more Vitamin B3 +151.7%
Contains more Vitamin B5 +184.1%
Contains more Vitamin B6 +162.6%
Contains more Folate +66.7%
Contains more Vitamin B12 +943.5%
Equal in Vitamin K - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 44% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 22% 127% 3% 24% 54% 61% 39% 70% 8% 1709% 36% 1%
Contains more Choline +22.9%
Contains more Vitamin A +151.4%
Contains more Vitamin E +39%
Contains more Vitamin D +20%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +253.8%
Contains more Vitamin B2 +832%
Contains more Vitamin B3 +151.7%
Contains more Vitamin B5 +184.1%
Contains more Vitamin B6 +162.6%
Contains more Folate +66.7%
Contains more Vitamin B12 +943.5%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +12.6%
Contains more Other +34.7%
Contains more Protein +17.8%
Contains more Fats +281.4%
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 Water +12.6%
Contains more Other +34.7%
Contains more Protein +17.8%
Contains more Fats +281.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -73.4%
Contains more Monounsaturated Fat +468.6%
Contains more Polyunsaturated fat +364.7%
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
26% 47% 27%
Saturated Fat: 2.04 g
Monounsaturated Fat: 3.736 g
Polyunsaturated fat: 2.133 g
Contains less Saturated Fat -73.4%
Contains more Monounsaturated Fat +468.6%
Contains more Polyunsaturated fat +364.7%

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 Opinion
Protein 15.24g 17.96g Herring
Fats 2.37g 9.04g Herring
Calories 86kcal 158kcal Herring
Calcium 25mg 57mg Herring
Iron 0.23mg 1.1mg Herring
Magnesium 22mg 32mg Herring
Phosphorus 309mg 236mg Flatfish
Potassium 197mg 327mg Herring
Sodium 363mg 90mg Herring
Zinc 0.39mg 0.99mg Herring
Copper 0.023mg 0.092mg Herring
Manganese 0.017mg 0.035mg Herring
Selenium 32.6µg 36.5µg Herring
Vitamin A 37IU 93IU Herring
Vitamin A RAE 12µg 28µg Herring
Vitamin E 0.77mg 1.07mg Herring
Vitamin D 139IU 167IU Herring
Vitamin D 3.5µg 4.2µg Herring
Vitamin C 0mg 0.7mg Herring
Vitamin B1 0.026mg 0.092mg Herring
Vitamin B2 0.025mg 0.233mg Herring
Vitamin B3 1.278mg 3.217mg Herring
Vitamin B5 0.227mg 0.645mg Herring
Vitamin B6 0.115mg 0.302mg Herring
Folate 6µg 10µg Herring
Vitamin B12 1.31µg 13.67µg Herring
Choline 79.9mg 65mg Flatfish
Vitamin K 0.1µg 0.1µg
Tryptophan 0.197mg 0.201mg Herring
Threonine 0.719mg 0.787mg Herring
Isoleucine 0.754mg 0.828mg Herring
Leucine 1.335mg 1.46mg Herring
Lysine 1.561mg 1.65mg Herring
Methionine 0.56mg 0.532mg Flatfish
Phenylalanine 0.624mg 0.701mg Herring
Valine 0.8mg 0.925mg Herring
Histidine 0.374mg 0.529mg Herring
Cholesterol 56mg 60mg Flatfish
Trans Fat 0.014g Herring
Saturated Fat 0.542g 2.04g Flatfish
Omega-3 - DHA 0.132g 0.862g Herring
Omega-3 - EPA 0.168g 0.709g Herring
Omega-3 - DPA 0.034g 0.055g Herring
Monounsaturated Fat 0.657g 3.736g Herring
Polyunsaturated fat 0.459g 2.133g Herring
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flatfish Herring
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
32%
Flatfish
166%
Herring
Minerals Daily Need Coverage Score
43%
Flatfish
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 - 273mg)
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 - 4mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 1.498g)
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/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.