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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.
Contains more Calcium +516.7%
Contains more Phosphorus +39.6%
Contains more Potassium +33.4%
Contains more Zinc +101.6%
Contains more Copper +61.6%
Contains more Manganese +166.7%
Contains more Iron +15.6%
Contains more Magnesium +85.4%
Contains less Sodium -21.7%
Equal in Selenium - 44.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +516.7%
Contains more Phosphorus +39.6%
Contains more Potassium +33.4%
Contains more Zinc +101.6%
Contains more Copper +61.6%
Contains more Manganese +166.7%
Contains more Iron +15.6%
Contains more 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 more Vitamin C +75%
Contains more Folate +1100%
Contains more Vitamin B12 +50.9%
Contains more Choline +28.2%
Contains more Vitamin A +39.2%
Contains more Vitamin E +10.9%
Contains more Vitamin D +198.1%
Contains more Vitamin B1 +57.1%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +14.7%
Contains more Vitamin K +4900%
Equal in Vitamin B2 - 0.312
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 46% 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 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 36% 13%
Contains more Vitamin C +75%
Contains more Folate +1100%
Contains more Vitamin B12 +50.9%
Contains more Choline +28.2%
Contains more Vitamin A +39.2%
Contains more Vitamin E +10.9%
Contains more Vitamin D +198.1%
Contains more Vitamin B1 +57.1%
Contains more Vitamin B3 +120.2%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +14.7%
Contains more Vitamin K +4900%
Equal in Vitamin B2 - 0.312

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.8%
Contains more Fats +19.8%
Contains more Other +224.6%
Equal in Water - 63.55
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 Protein +23.8%
Contains more Fats +19.8%
Contains more Other +224.6%
Equal in Water - 63.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -19.7%
Contains more Monounsaturated Fat +13.9%
Contains more Polyunsaturated fat +22.5%
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -19.7%
Contains more Monounsaturated Fat +13.9%
Contains more 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.
Herring Atlantic Mackerel
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Herring Atlantic Mackerel Opinion
Protein 23.03g 18.6g Herring
Fats 11.59g 13.89g Atlantic Mackerel
Calories 203kcal 205kcal Atlantic Mackerel
Calcium 74mg 12mg Herring
Iron 1.41mg 1.63mg Atlantic Mackerel
Magnesium 41mg 76mg Atlantic Mackerel
Phosphorus 303mg 217mg Herring
Potassium 419mg 314mg Herring
Sodium 115mg 90mg Atlantic Mackerel
Zinc 1.27mg 0.63mg Herring
Copper 0.118mg 0.073mg Herring
Manganese 0.04mg 0.015mg Herring
Selenium 46.8µg 44.1µg Herring
Vitamin A 120IU 167IU Atlantic Mackerel
Vitamin A RAE 36µg 50µg Atlantic Mackerel
Vitamin E 1.37mg 1.52mg Atlantic Mackerel
Vitamin D 214IU 643IU Atlantic Mackerel
Vitamin D 5.4µg 16.1µg Atlantic Mackerel
Vitamin C 0.7mg 0.4mg Herring
Vitamin B1 0.112mg 0.176mg Atlantic Mackerel
Vitamin B2 0.299mg 0.312mg Atlantic Mackerel
Vitamin B3 4.124mg 9.08mg Atlantic Mackerel
Vitamin B5 0.74mg 0.856mg Atlantic Mackerel
Vitamin B6 0.348mg 0.399mg Atlantic Mackerel
Folate 12µg 1µg Herring
Vitamin B12 13.14µg 8.71µg Herring
Choline 83.3mg 65mg Herring
Vitamin K 0.1µg 5µg Atlantic Mackerel
Tryptophan 0.258mg 0.208mg Herring
Threonine 1.01mg 0.815mg Herring
Isoleucine 1.061mg 0.857mg Herring
Leucine 1.872mg 1.512mg Herring
Lysine 2.115mg 1.708mg Herring
Methionine 0.682mg 0.551mg Herring
Phenylalanine 0.899mg 0.726mg Herring
Valine 1.187mg 0.958mg Herring
Histidine 0.678mg 0.548mg Herring
Cholesterol 77mg 70mg Atlantic Mackerel
Saturated Fat 2.615g 3.257g Herring
Omega-3 - DHA 1.105g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.909g 0.898g Herring
Omega-3 - DPA 0.071g 0.212g Atlantic Mackerel
Monounsaturated Fat 4.79g 5.456g Atlantic Mackerel
Polyunsaturated fat 2.735g 3.35g Atlantic Mackerel

Which food is preferable for your diet?

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

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
169%
Herring
161%
Atlantic Mackerel
Minerals Daily Need Coverage Score
62%
Herring
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Saturated Fat?
Herring
Herring is lower in Saturated Fat (difference - 0.642g)
Which food is cheaper?
Herring
Herring is cheaper (difference - $7)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food contains less Sodium?
Atlantic Mackerel
Atlantic Mackerel contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)

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.