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  6. Herring vs. Sardines

Herring vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between herring and sardines?

  • Herring is higher in vitamin B12 and vitamin B6; however, sardines are richer in phosphorus, calcium, selenium, iron, vitamin B3, and copper.
  • Herring's daily need coverage for vitamin B12 is 197% more.
  • Sardines contain 2 times less vitamin B6 than herring. Herring contains 0.302mg of vitamin B6, while sardines contain 0.167mg.
  • Herring has less cholesterol.

We used Fish, herring, Atlantic, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Herring vs Sardines 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 23% 17% 29% 41% 31% 27% 101% 12% 4.6% 199%
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%
Contains less SodiumSodium -70.7%
Contains more MagnesiumMagnesium +21.9%
Contains more CalciumCalcium +570.2%
Contains more PotassiumPotassium +21.4%
Contains more IronIron +165.5%
Contains more CopperCopper +102.2%
Contains more ZincZinc +32.3%
Contains more PhosphorusPhosphorus +107.6%
Contains more ManganeseManganese +208.6%
Contains more SeleniumSelenium +44.4%

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 2.3% 9.3% 21% 63% 23% 54% 60% 39% 70% 1709% 0.25% 7.5% 35%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin B6Vitamin B6 +80.8%
Contains more Vitamin B12Vitamin B12 +52.9%
Contains more Vitamin AVitamin A +14.3%
Contains more Vitamin EVitamin E +90.7%
Contains more Vitamin DVitamin D +14.3%
Contains more Vitamin B3Vitamin B3 +63%
Contains more Vitamin KVitamin K +2500%
Contains more CholineCholine +15.4%
~equal in Vitamin B2 ~0.227mg
~equal in Vitamin B5 ~0.642mg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Herring Sardines DV% diff.
Vitamin B12 13.67µg 8.94µg 197%
Phosphorus 236mg 490mg 36%
Calcium 57mg 382mg 33%
Selenium 36.5µg 52.7µg 29%
Cholesterol 60mg 142mg 27%
Iron 1.1mg 2.92mg 23%
Polyunsaturated fat 2.133g 5.148g 20%
Vitamin B3 3.217mg 5.245mg 13%
Protein 17.96g 24.62g 13%
Vitamin B6 0.302mg 0.167mg 10%
Copper 0.092mg 0.186mg 10%
Sodium 90mg 307mg 9%
Vitamin E 1.07mg 2.04mg 6%
Fats 9.04g 11.45g 4%
Manganese 0.035mg 0.108mg 3%
Calories 158kcal 208kcal 3%
Vitamin D 4.2µg 4.8µg 3%
Zinc 0.99mg 1.31mg 3%
Vitamin D 167 IU 193 IU 3%
Potassium 327mg 397mg 2%
Magnesium 32mg 39mg 2%
Vitamin K 0.1µg 2.6µg 2%
Choline 65mg 75mg 2%
Saturated fat 2.04g 1.528g 2%
Vitamin C 0.7mg 0mg 1%
Vitamin B1 0.092mg 0.08mg 1%
Vitamin A 28µg 32µg 0%
Vitamin B2 0.233mg 0.227mg 0%
Vitamin B5 0.645mg 0.642mg 0%
Folate 10µg 10µg 0%
Monounsaturated fat 3.736g 3.869g 0%
Tryptophan 0.201mg 0.276mg 0%
Threonine 0.787mg 1.079mg 0%
Isoleucine 0.828mg 1.134mg 0%
Leucine 1.46mg 2.001mg 0%
Lysine 1.65mg 2.26mg 0%
Methionine 0.532mg 0.729mg 0%
Phenylalanine 0.701mg 0.961mg 0%
Valine 0.925mg 1.268mg 0%
Histidine 0.529mg 0.725mg 0%
Omega-3 - EPA 0.709g 0.473g N/A
Omega-3 - DHA 0.862g 0.509g N/A
Omega-3 - DPA 0.055g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 72%
Protein: 17.96 g
Fats: 9.04 g
Carbs: 0 g
Water: 72.05 g
Other: 0.95 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more WaterWater +20.9%
Contains more ProteinProtein +37.1%
Contains more FatsFats +26.7%
Contains more OtherOther +354.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.04 g
Monounsaturated fat: Mono. Fat 3.736 g
Polyunsaturated fat: Poly. Fat 2.133 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -25.1%
Contains more Poly. FatPolyunsaturated fat +141.4%
~equal in Monounsaturated fat ~3.869g

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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175116/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.