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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.
Herring
Herring
8
:
2
Croaker
Croaker
Contains more Calcium +131.3%
Contains more Iron +64%
Contains more Phosphorus +39.6%
Contains more Potassium +23.2%
Contains less Sodium -67%
Contains more Zinc +144.2%
Contains more Copper +81.5%
Contains more Selenium +20.6%
Contains more Manganese +100%
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%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +131.3%
Contains more Iron +64%
Contains more Phosphorus +39.6%
Contains more Potassium +23.2%
Contains less Sodium -67%
Contains more Zinc +144.2%
Contains more Copper +81.5%
Contains more Selenium +20.6%
Contains more Manganese +100%
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
9
:
2
Croaker
Croaker
Contains more Vitamin A +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +33.8%
Contains more Vitamin B12 +525.7%
Contains more Folate +183.3%
Equal in Vitamin B3 - 4.3
Equal in Vitamin B5 - 0.74
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%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B2 +130%
Contains more Vitamin B6 +33.8%
Contains more Vitamin B12 +525.7%
Contains more Folate +183.3%
Equal in Vitamin B3 - 4.3
Equal in Vitamin B5 - 0.74

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
3
Croaker
Croaker
Contains more Protein +26.5%
Contains more Carbs +∞%
Contains more Other +50%
Equal in Fats - 12.67
Equal in Water - 59.76
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Croaker
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 Protein +26.5%
Contains more Carbs +∞%
Contains more Other +50%
Equal in Fats - 12.67
Equal in Water - 59.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
1
:
2
Croaker
Croaker
Contains less Saturated Fat -24.8%
Contains more Monounsaturated Fat +11.1%
Equal in Polyunsaturated fat - 2.917
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -24.8%
Contains more Monounsaturated Fat +11.1%
Equal in Polyunsaturated fat - 2.917

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 Sodium ok
Lower in Cholesterol 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
Net carbs 0g 7.14g Croaker
Protein 23.03g 18.2g Herring
Fats 11.59g 12.67g Croaker
Carbs 0g 7.54g Croaker
Calories 203kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 74mg 32mg Herring
Iron 1.41mg 0.86mg Herring
Magnesium 41mg 42mg Croaker
Phosphorus 303mg 217mg Herring
Potassium 419mg 340mg Herring
Sodium 115mg 348mg Herring
Zinc 1.27mg 0.52mg Herring
Copper 0.118mg 0.065mg Herring
Manganese 0.04mg 0.08mg Croaker
Selenium 46.8µg 38.8µg Herring
Vitamin A 120IU 75IU Herring
Vitamin A RAE 36µg 23µg 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 0.09mg 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
Folate 12µg 34µg Croaker
Vitamin B12 13.14µg 2.1µg Herring
Vitamin K 0.1µg Herring
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
Cholesterol 77mg 84mg Herring
Saturated Fat 2.615g 3.476g Herring
Omega-3 - DHA 1.105g 0.089g Herring
Omega-3 - EPA 0.909g 0.113g Herring
Omega-3 - DPA 0.071g 0.079g Croaker
Monounsaturated Fat 4.79g 5.32g Croaker
Polyunsaturated fat 2.735g 2.917g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Croaker
Low Fats diet ok
Low Carbs diet ok
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
44%
Croaker
Minerals Daily Need Coverage Score
62%
Herring
50%
Croaker

Comparison summary

Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 233mg)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 7mg)
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.