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  6. Herring vs. Croaker

Herring vs. Croaker — In-Depth Nutrition Comparison

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Differences between Herring and Croaker

  • Herring is higher in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Iron, Zinc, Vitamin B6, and Copper, however, Croaker is richer in Folate.
  • Herring's daily need coverage for Vitamin B12 is 460% higher.
  • Herring has 2 times more Zinc than Croaker. While Herring has 1.27mg of Zinc, Croaker has only 0.52mg.
  • Herring has less Sodium.

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

Infographic

Herring vs Croaker 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 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
Contains more CalciumCalcium +131.3%
Contains more PotassiumPotassium +23.2%
Contains more IronIron +64%
Contains more CopperCopper +81.5%
Contains more ZincZinc +144.2%
Contains more PhosphorusPhosphorus +39.6%
Contains less SodiumSodium -67%
Contains more SeleniumSelenium +20.6%
Contains more ManganeseManganese +100%
~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
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% 7.2% 27% 162% 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 0% 4.5% 0% 0% 23% 30% 81% 44% 60% 263% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +24.4%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B6Vitamin B6 +33.8%
Contains more Vitamin B12Vitamin B12 +525.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +183.3%
~equal in Vitamin B3 ~4.3mg
~equal in Vitamin B5 ~0.74mg

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
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more ProteinProtein +26.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +50%
~equal in Fats ~12.67g
~equal in Water ~59.76g

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
30% 45% 25%
Saturated Fat: Sat. Fat 3.476 g
Monounsaturated Fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 g
Contains less Sat. FatSaturated Fat -24.8%
Contains more Mono. FatMonounsaturated Fat +11.1%
~equal in Polyunsaturated fat ~2.917g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Croaker Opinion
Calories 203kcal 221kcal Croaker
Protein 23.03g 18.2g Herring
Fats 11.59g 12.67g Croaker
Vitamin C 0.7mg 0mg Herring
Net carbs 0g 7.14g Croaker
Carbs 0g 7.54g Croaker
Cholesterol 77mg 84mg Herring
Vitamin D 214IU Herring
Magnesium 41mg 42mg Croaker
Calcium 74mg 32mg Herring
Potassium 419mg 340mg Herring
Iron 1.41mg 0.86mg Herring
Fiber 0g 0.4g Croaker
Copper 0.118mg 0.065mg Herring
Zinc 1.27mg 0.52mg Herring
Phosphorus 303mg 217mg Herring
Sodium 115mg 348mg Herring
Vitamin A 120IU 75IU Herring
Vitamin A 36µg 23µg Herring
Vitamin E 1.37mg Herring
Vitamin D 5.4µg Herring
Manganese 0.04mg 0.08mg Croaker
Selenium 46.8µg 38.8µg Herring
Vitamin B1 0.112mg 0.09mg Herring
Vitamin B2 0.299mg 0.13mg Herring
Vitamin B3 4.124mg 4.3mg Croaker
Vitamin B5 0.74mg 0.74mg
Vitamin B6 0.348mg 0.26mg Herring
Vitamin B12 13.14µg 2.1µg Herring
Vitamin K 0.1µg Herring
Folate 12µg 34µg Croaker
Choline 83.3mg Herring
Saturated Fat 2.615g 3.476g Herring
Monounsaturated Fat 4.79g 5.32g Croaker
Polyunsaturated fat 2.735g 2.917g Croaker
Tryptophan 0.258mg 0.208mg Herring
Threonine 1.01mg 0.788mg Herring
Isoleucine 1.061mg 0.847mg Herring
Leucine 1.872mg 1.48mg Herring
Lysine 2.115mg 1.571mg Herring
Methionine 0.682mg 0.525mg Herring
Phenylalanine 0.899mg 0.742mg Herring
Valine 1.187mg 0.947mg Herring
Histidine 0.678mg 0.525mg Herring
Omega-3 - EPA 0.909g 0.113g Herring
Omega-3 - DHA 1.105g 0.089g Herring
Omega-3 - DPA 0.071g 0.079g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Croaker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Croaker
Minerals Daily Need Coverage Score
62%
Herring
50%
Croaker

Comparison summary

Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 233mg)
Which food is lower in Saturated Fat?
Herring
Herring is lower in Saturated Fat (difference - 0.861g)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Sugar?
Croaker
Croaker is lower in Sugar (difference - 0g)
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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.