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  6. Herring vs. Cod

Herring vs. Cod — In-Depth Nutrition Comparison

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What are the main differences between Herring and Cod?

  • Cod has less Vitamin B12, Vitamin D, Phosphorus, Vitamin B2, Selenium, Iron, Vitamin B5, Vitamin B3, and Copper than Herring.
  • Herring's daily need coverage for Vitamin B12 is 504% higher.
  • Herring has 16 times more Saturated Fat than Cod. Herring has 2.615g of Saturated Fat, while Cod has 0.168g.

We used Fish, herring, Atlantic, cooked, dry heat and Fish, cod, Atlantic, cooked, dry heat types in this comparison.

Infographic

Herring vs Cod 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.
Herring
Herring
8
:
2
Cod
Cod
Contains more Calcium +428.6%
Contains more Iron +187.8%
Contains more Phosphorus +119.6%
Contains more Potassium +71.7%
Contains more Zinc +119%
Contains more Copper +227.8%
Contains more Manganese +100%
Contains more Selenium +24.5%
Contains less Sodium -32.2%
Equal in Magnesium - 42
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +428.6%
Contains more Iron +187.8%
Contains more Phosphorus +119.6%
Contains more Potassium +71.7%
Contains more Zinc +119%
Contains more Copper +227.8%
Contains more Manganese +100%
Contains more Selenium +24.5%
Contains less Sodium -32.2%
Equal in Magnesium - 42

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.
Herring
Herring
10
:
1
Cod
Cod
Contains more Vitamin A +155.3%
Contains more Vitamin E +69.1%
Contains more Vitamin D +350%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B2 +278.5%
Contains more Vitamin B3 +64.1%
Contains more Vitamin B5 +311.1%
Contains more Vitamin B6 +23%
Contains more Folate +50%
Contains more Vitamin B12 +1151.4%
Contains more Vitamin C +42.9%
Equal in Vitamin K - 0.1
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +155.3%
Contains more Vitamin E +69.1%
Contains more Vitamin D +350%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B2 +278.5%
Contains more Vitamin B3 +64.1%
Contains more Vitamin B5 +311.1%
Contains more Vitamin B6 +23%
Contains more Folate +50%
Contains more Vitamin B12 +1151.4%
Contains more Vitamin C +42.9%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
3
:
1
Cod
Cod
Contains more Fats +1247.7%
Contains more Other +212.8%
Contains more Water +18.3%
Equal in Protein - 22.83
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +1247.7%
Contains more Other +212.8%
Contains more Water +18.3%
Equal in Protein - 22.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +3762.9%
Contains more Polyunsaturated fat +836.6%
Contains less Saturated Fat -93.6%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +3762.9%
Contains more Polyunsaturated fat +836.6%
Contains less Saturated Fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Cod Opinion
Protein 23.03g 22.83g Herring
Fats 11.59g 0.86g Herring
Calories 203kcal 105kcal Herring
Calcium 74mg 14mg Herring
Iron 1.41mg 0.49mg Herring
Magnesium 41mg 42mg Cod
Phosphorus 303mg 138mg Herring
Potassium 419mg 244mg Herring
Sodium 115mg 78mg Cod
Zinc 1.27mg 0.58mg Herring
Copper 0.118mg 0.036mg Herring
Manganese 0.04mg 0.02mg Herring
Selenium 46.8µg 37.6µg Herring
Vitamin A 120IU 47IU Herring
Vitamin A RAE 36µg 14µg Herring
Vitamin E 1.37mg 0.81mg Herring
Vitamin D 214IU 46IU Herring
Vitamin D 5.4µg 1.2µg Herring
Vitamin C 0.7mg 1mg Cod
Vitamin B1 0.112mg 0.088mg Herring
Vitamin B2 0.299mg 0.079mg Herring
Vitamin B3 4.124mg 2.513mg Herring
Vitamin B5 0.74mg 0.18mg Herring
Vitamin B6 0.348mg 0.283mg Herring
Folate 12µg 8µg Herring
Vitamin B12 13.14µg 1.05µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.258mg 0.256mg Herring
Threonine 1.01mg 1.001mg Herring
Isoleucine 1.061mg 1.052mg Herring
Leucine 1.872mg 1.856mg Herring
Lysine 2.115mg 2.097mg Herring
Methionine 0.682mg 0.676mg Herring
Phenylalanine 0.899mg 0.891mg Herring
Valine 1.187mg 1.176mg Herring
Histidine 0.678mg 0.672mg Herring
Cholesterol 77mg 55mg Cod
Saturated Fat 2.615g 0.168g Cod
Omega-3 - DHA 1.105g 0.154g Herring
Omega-3 - EPA 0.909g 0.004g Herring
Omega-3 - DPA 0.071g 0.013g Herring
Monounsaturated Fat 4.79g 0.124g Herring
Polyunsaturated fat 2.735g 0.292g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Cod
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
179%
Herring
30%
Cod
Minerals Daily Need Coverage Score
62%
Herring
38%
Cod

Comparison summary

Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is cheaper?
Herring
Herring is cheaper (difference - $1.3)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 2.447g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.