Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Herring vs. Cod — In-Depth Nutrition Comparison

Compare

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.
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%
Cod
Cod
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +71.7%
Contains more IronIron +187.8%
Contains more CopperCopper +227.8%
Contains more ZincZinc +119%
Contains more PhosphorusPhosphorus +119.6%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +24.5%
Contains less SodiumSodium -32.2%
~equal in Magnesium ~42mg

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
10
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%
Cod
Cod
1
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 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +157.1%
Contains more Vitamin EVitamin E +69.1%
Contains more Vitamin DVitamin D +350%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +278.5%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +311.1%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin B12Vitamin B12 +1151.4%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +42.9%
~equal in Vitamin K ~0.1µg
~equal in Choline ~83.7mg

All nutrients comparison - raw data values

Nutrient Herring Cod DV% diff.
Vitamin B12 13.14µg 1.05µg 504%
Phosphorus 303mg 138mg 24%
Vitamin D 5.4µg 1.2µg 21%
Vitamin D 214IU 46IU 21%
Vitamin B2 0.299mg 0.079mg 17%
Selenium 46.8µg 37.6µg 17%
Fats 11.59g 0.86g 17%
Polyunsaturated fat 2.735g 0.292g 16%
Iron 1.41mg 0.49mg 12%
Monounsaturated fat 4.79g 0.124g 12%
Saturated fat 2.615g 0.168g 11%
Vitamin B5 0.74mg 0.18mg 11%
Vitamin B3 4.124mg 2.513mg 10%
Copper 0.118mg 0.036mg 9%
Cholesterol 77mg 55mg 7%
Zinc 1.27mg 0.58mg 6%
Calcium 74mg 14mg 6%
Vitamin B6 0.348mg 0.283mg 5%
Calories 203kcal 105kcal 5%
Potassium 419mg 244mg 5%
Vitamin E 1.37mg 0.81mg 4%
Vitamin B1 0.112mg 0.088mg 2%
Vitamin A 36µg 14µg 2%
Sodium 115mg 78mg 2%
Manganese 0.04mg 0.02mg 1%
Folate 12µg 8µg 1%
Protein 23.03g 22.83g 0%
Vitamin C 0.7mg 1mg 0%
Magnesium 41mg 42mg 0%
Vitamin K 0.1µg 0.1µg 0%
Choline 83.3mg 83.7mg 0%
Tryptophan 0.258mg 0.256mg 0%
Threonine 1.01mg 1.001mg 0%
Isoleucine 1.061mg 1.052mg 0%
Leucine 1.872mg 1.856mg 0%
Lysine 2.115mg 2.097mg 0%
Methionine 0.682mg 0.676mg 0%
Phenylalanine 0.899mg 0.891mg 0%
Valine 1.187mg 1.176mg 0%
Histidine 0.678mg 0.672mg 0%
Omega-3 - EPA 0.909g 0.004g N/A
Omega-3 - DHA 1.105g 0.154g N/A
Omega-3 - DPA 0.071g 0.013g 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
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +1247.7%
Contains more OtherOther +212.8%
Contains more WaterWater +18.3%
~equal in Protein ~22.83g
~equal in Carbs ~0g

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
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +3762.9%
Contains more Poly. FatPolyunsaturated fat +836.6%
Contains less Sat. FatSaturated fat -93.6%

People also compare

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.