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  6. Herring vs. Atlantic Mackerel

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

Herring vs Atlantic Mackerel 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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +516.7%
Contains more PotassiumPotassium +33.4%
Contains more CopperCopper +61.6%
Contains more ZincZinc +101.6%
Contains more PhosphorusPhosphorus +39.6%
Contains more ManganeseManganese +166.7%
Contains more MagnesiumMagnesium +85.4%
Contains more IronIron +15.6%
Contains less SodiumSodium -21.7%
~equal in Selenium ~44.1µg

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% 12% 27% 81% 28% 69% 77% 44% 80% 1643% 0.25% 9% 45%
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin B12Vitamin B12 +50.9%
Contains more FolateFolate +1100%
Contains more CholineCholine +28.2%
Contains more Vitamin AVitamin A +38.9%
Contains more Vitamin EVitamin E +10.9%
Contains more Vitamin DVitamin D +198.1%
Contains more Vitamin B1Vitamin B1 +57.1%
Contains more Vitamin B3Vitamin B3 +120.2%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +14.7%
Contains more Vitamin KVitamin K +4900%
~equal in Vitamin B2 ~0.312mg

All nutrients comparison - raw data values

Nutrient Herring Atlantic Mackerel DV% diff.
Vitamin B12 13.14µg 8.71µg 185%
Vitamin D 5.4µg 16.1µg 54%
Vitamin D 214IU 643IU 54%
Vitamin B3 4.124mg 9.08mg 31%
Phosphorus 303mg 217mg 12%
Protein 23.03g 18.6g 9%
Magnesium 41mg 76mg 8%
Zinc 1.27mg 0.63mg 6%
Calcium 74mg 12mg 6%
Vitamin B1 0.112mg 0.176mg 5%
Copper 0.118mg 0.073mg 5%
Selenium 46.8µg 44.1µg 5%
Vitamin B6 0.348mg 0.399mg 4%
Polyunsaturated fat 2.735g 3.35g 4%
Fats 11.59g 13.89g 4%
Vitamin K 0.1µg 5µg 4%
Folate 12µg 1µg 3%
Choline 83.3mg 65mg 3%
Saturated fat 2.615g 3.257g 3%
Iron 1.41mg 1.63mg 3%
Potassium 419mg 314mg 3%
Vitamin B5 0.74mg 0.856mg 2%
Monounsaturated fat 4.79g 5.456g 2%
Cholesterol 77mg 70mg 2%
Vitamin A 36µg 50µg 2%
Manganese 0.04mg 0.015mg 1%
Vitamin B2 0.299mg 0.312mg 1%
Vitamin E 1.37mg 1.52mg 1%
Sodium 115mg 90mg 1%
Calories 203kcal 205kcal 0%
Vitamin C 0.7mg 0.4mg 0%
Tryptophan 0.258mg 0.208mg 0%
Threonine 1.01mg 0.815mg 0%
Isoleucine 1.061mg 0.857mg 0%
Leucine 1.872mg 1.512mg 0%
Lysine 2.115mg 1.708mg 0%
Methionine 0.682mg 0.551mg 0%
Phenylalanine 0.899mg 0.726mg 0%
Valine 1.187mg 0.958mg 0%
Histidine 0.678mg 0.548mg 0%
Omega-3 - EPA 0.909g 0.898g N/A
Omega-3 - DHA 1.105g 1.401g N/A
Omega-3 - DPA 0.071g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more ProteinProtein +23.8%
Contains more FatsFats +19.8%
Contains more OtherOther +224.6%
~equal in Carbs ~0g
~equal in Water ~63.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -19.7%
Contains more Mono. FatMonounsaturated fat +13.9%
Contains more Poly. FatPolyunsaturated fat +22.5%

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/175117/nutrients
  2. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.