Herring vs. Atlantic Mackerel — In-Depth Nutrition Comparison
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What are the main differences between Herring and Atlantic Mackerel?
- Herring is richer in Vitamin B12, Phosphorus, Calcium, and Zinc, yet Atlantic Mackerel is richer in Vitamin D, Vitamin B3, Magnesium, and Vitamin B1.
- Herring's daily need coverage for Vitamin B12 is 185% higher.
- Herring has 6 times more Calcium than Atlantic Mackerel. Herring has 74mg of Calcium, while Atlantic Mackerel has 12mg.
We used Fish, herring, Atlantic, cooked, dry heat and Fish, mackerel, Atlantic, raw types in this comparison.
Infographic
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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
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Calcium
+516.7%
Contains
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Phosphorus
+39.6%
Contains
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Potassium
+33.4%
Contains
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Zinc
+101.6%
Contains
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Copper
+61.6%
Contains
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Manganese
+166.7%
Contains
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Iron
+15.6%
Contains
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Magnesium
+85.4%
Contains
less
Sodium
-21.7%
Equal in Selenium - 44.1
Contains
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Calcium
+516.7%
Contains
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Phosphorus
+39.6%
Contains
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Potassium
+33.4%
Contains
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Zinc
+101.6%
Contains
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Copper
+61.6%
Contains
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Manganese
+166.7%
Contains
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Iron
+15.6%
Contains
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Magnesium
+85.4%
Contains
less
Sodium
-21.7%
Equal in Selenium - 44.1
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.
:
Contains
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Vitamin C
+75%
Contains
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Folate
+1100%
Contains
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Vitamin B12
+50.9%
Contains
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Vitamin A
+39.2%
Contains
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Vitamin E
+10.9%
Contains
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Vitamin D
+198.1%
Contains
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Vitamin B1
+57.1%
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Vitamin B3
+120.2%
Contains
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Vitamin B5
+15.7%
Contains
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Vitamin B6
+14.7%
Contains
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Vitamin K
+4900%
Equal in Vitamin B2 - 0.312
Contains
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Vitamin C
+75%
Contains
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Folate
+1100%
Contains
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Vitamin B12
+50.9%
Contains
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Vitamin A
+39.2%
Contains
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Vitamin E
+10.9%
Contains
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Vitamin D
+198.1%
Contains
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Vitamin B1
+57.1%
Contains
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Vitamin B3
+120.2%
Contains
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Vitamin B5
+15.7%
Contains
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Vitamin B6
+14.7%
Contains
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Vitamin K
+4900%
Equal in Vitamin B2 - 0.312
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+23.8%
Contains
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Fats
+19.8%
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Other
+224.6%
Equal in Water - 63.55
Protein:
23.03 g
Fats:
11.59 g
Carbs:
0 g
Water:
64.16 g
Other:
1.22 g
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
Contains
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Protein
+23.8%
Contains
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Fats
+19.8%
Contains
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Other
+224.6%
Equal in Water - 63.55
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-19.7%
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Monounsaturated Fat
+13.9%
Contains
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Polyunsaturated fat
+22.5%
Saturated Fat:
2.615 g
Monounsaturated Fat:
4.79 g
Polyunsaturated fat:
2.735 g
Saturated Fat:
3.257 g
Monounsaturated Fat:
5.456 g
Polyunsaturated fat:
3.35 g
Contains
less
Saturated Fat
-19.7%
Contains
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Monounsaturated Fat
+13.9%
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Polyunsaturated fat
+22.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.03g | 18.6g |
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| Fats | 11.59g | 13.89g |
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| Calories | 203kcal | 205kcal |
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| Calcium | 74mg | 12mg |
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| Iron | 1.41mg | 1.63mg |
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| Magnesium | 41mg | 76mg |
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| Phosphorus | 303mg | 217mg |
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| Potassium | 419mg | 314mg |
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| Sodium | 115mg | 90mg |
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| Zinc | 1.27mg | 0.63mg |
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| Copper | 0.118mg | 0.073mg |
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| Manganese | 0.04mg | 0.015mg |
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| Selenium | 46.8µg | 44.1µg |
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| Vitamin A | 120IU | 167IU |
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| Vitamin A RAE | 36µg | 50µg |
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| Vitamin E | 1.37mg | 1.52mg |
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| Vitamin D | 214IU | 643IU |
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| Vitamin D | 5.4µg | 16.1µg |
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| Vitamin C | 0.7mg | 0.4mg |
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| Vitamin B1 | 0.112mg | 0.176mg |
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| Vitamin B2 | 0.299mg | 0.312mg |
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| Vitamin B3 | 4.124mg | 9.08mg |
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| Vitamin B5 | 0.74mg | 0.856mg |
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| Vitamin B6 | 0.348mg | 0.399mg |
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| Folate | 12µg | 1µg |
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| Vitamin B12 | 13.14µg | 8.71µg |
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| Vitamin K | 0.1µg | 5µg |
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| Tryptophan | 0.258mg | 0.208mg |
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| Threonine | 1.01mg | 0.815mg |
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| Isoleucine | 1.061mg | 0.857mg |
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| Leucine | 1.872mg | 1.512mg |
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| Lysine | 2.115mg | 1.708mg |
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| Methionine | 0.682mg | 0.551mg |
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| Phenylalanine | 0.899mg | 0.726mg |
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| Valine | 1.187mg | 0.958mg |
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| Histidine | 0.678mg | 0.548mg |
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| Cholesterol | 77mg | 70mg |
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| Saturated Fat | 2.615g | 3.257g |
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| Omega-3 - DHA | 1.105g | 1.401g |
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| Omega-3 - EPA | 0.909g | 0.898g |
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| Omega-3 - DPA | 0.071g | 0.212g |
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| Monounsaturated Fat | 4.79g | 5.456g |
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| Polyunsaturated fat | 2.735g | 3.35g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| Low Glycemic Index diet |
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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
179%
171%
Minerals Daily Need Coverage Score
62%
54%
Comparison summary
Which food is lower in Saturated Fat?
Herring is lower in Saturated Fat (difference - 0.642g)
Which food is cheaper?
Herring is cheaper (difference - $7)
Which food is richer in minerals?
Herring is relatively richer in minerals
Which food contains less Sodium?
Atlantic Mackerel contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Atlantic Mackerel is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)