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Herring vs. Butterfish — In-Depth Nutrition Comparison

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Differences between Herring and Butterfish

  • Herring is higher in Vitamin B12, Iron, Vitamin B2, and Copper, however, Butterfish is richer in Vitamin B3.
  • Herring's daily need coverage for Vitamin B12 is 471% higher.
  • Herring has 3 times more Calcium than Butterfish. While Herring has 74mg of Calcium, Butterfish has only 28mg.

The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, butterfish, cooked, dry heat.

Infographic

Herring vs Butterfish 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 more Calcium +164.3%
Contains more Iron +120.3%
Contains more Magnesium +28.1%
Contains more Zinc +28.3%
Contains more Copper +71%
Contains more Manganese +110.5%
Contains more Potassium +14.8%
Equal in Phosphorus - 308
Equal in Sodium - 114
Equal in Selenium - 46.8
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 9% 24% 23% 132% 43% 15% 27% 24% 3% 256%
Contains more Calcium +164.3%
Contains more Iron +120.3%
Contains more Magnesium +28.1%
Contains more Zinc +28.3%
Contains more Copper +71%
Contains more Manganese +110.5%
Contains more Potassium +14.8%
Equal in Phosphorus - 308
Equal in Sodium - 114
Equal in Selenium - 46.8

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 A +10.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +55.7%
Contains more Vitamin B12 +618%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +16.9%
Contains more Folate +41.7%
Equal in Vitamin A - 109
Equal in Vitamin B6 - 0.346
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 7% 0% 0% 0% 37% 45% 109% 52% 80% 13% 229% 0% 0%
Contains more Vitamin A +10.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +55.7%
Contains more Vitamin B12 +618%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B3 +39.9%
Contains more Vitamin B5 +16.9%
Contains more Folate +41.7%
Equal in Vitamin A - 109
Equal in Vitamin B6 - 0.346

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +12.7%
Contains more Other +64.9%
Equal in Protein - 22.15
Equal in Water - 66.83
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
22% 10% 67%
Protein: 22.15 g
Fats: 10.28 g
Carbs: 0 g
Water: 66.83 g
Other: 0.74 g
Contains more Fats +12.7%
Contains more Other +64.9%
Equal in Protein - 22.15
Equal in Water - 66.83

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Herring Butterfish
Rich in minerals ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Herring Butterfish Opinion
Protein 23.03g 22.15g Herring
Fats 11.59g 10.28g Herring
Calories 203kcal 187kcal Herring
Calcium 74mg 28mg Herring
Iron 1.41mg 0.64mg Herring
Magnesium 41mg 32mg Herring
Phosphorus 303mg 308mg Butterfish
Potassium 419mg 481mg Butterfish
Sodium 115mg 114mg Butterfish
Zinc 1.27mg 0.99mg Herring
Copper 0.118mg 0.069mg Herring
Manganese 0.04mg 0.019mg Herring
Selenium 46.8µg 46.8µg
Vitamin A 120IU 109IU Herring
Vitamin A RAE 36µg 33µg Herring
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.146mg Butterfish
Vitamin B2 0.299mg 0.192mg Herring
Vitamin B3 4.124mg 5.769mg Butterfish
Vitamin B5 0.74mg 0.865mg Butterfish
Vitamin B6 0.348mg 0.346mg Herring
Folate 12µg 17µg Butterfish
Vitamin B12 13.14µg 1.83µg Herring
Choline 83.3mg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.258mg 0.248mg Herring
Threonine 1.01mg 0.971mg Herring
Isoleucine 1.061mg 1.021mg Herring
Leucine 1.872mg 1.801mg Herring
Lysine 2.115mg 2.035mg Herring
Methionine 0.682mg 0.656mg Herring
Phenylalanine 0.899mg 0.865mg Herring
Valine 1.187mg 1.141mg Herring
Histidine 0.678mg 0.652mg Herring
Cholesterol 77mg 83mg Herring
Saturated Fat 2.615g Butterfish
Omega-3 - DHA 1.105g Herring
Omega-3 - EPA 0.909g Herring
Omega-3 - DPA 0.071g Herring
Monounsaturated Fat 4.79g Herring
Polyunsaturated fat 2.735g Herring

Which food is preferable for your diet?

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

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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
169%
Herring
44%
Butterfish
Minerals Daily Need Coverage Score
62%
Herring
55%
Butterfish

Comparison summary

Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 6mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Sugar?
Butterfish
Butterfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Butterfish
Butterfish contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Butterfish
Butterfish is lower in Saturated Fat (difference - 2.615g)
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/nutrients
  2. Butterfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174231/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.