Herring vs. Salmon — In-Depth Nutrition Comparison
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What are the differences between Herring and Salmon?
- Herring is higher in Vitamin B12, Iron, Vitamin B2, Selenium, and Copper, yet Salmon is higher in Vitamin D, Vitamin B3, Vitamin B6, Vitamin B1, and Vitamin B5.
- Herring's daily need coverage for Vitamin B12 is 431% more.
- Herring has 4 times more Iron than Salmon. While Herring has 1.41mg of Iron, Salmon has only 0.34mg.
We used Fish, herring, Atlantic, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this article.
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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 MagnesiumMagnesium | +36.7% |
| Contains more CalciumCalcium | +393.3% |
| Contains more IronIron | +314.7% |
| Contains more CopperCopper | +140.8% |
| Contains more ZincZinc | +195.3% |
| Contains more PhosphorusPhosphorus | +20.2% |
| Contains more ManganeseManganese | +150% |
| Contains more SeleniumSelenium | +13% |
| Contains less SodiumSodium | -47% |
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 EVitamin E | +20.2% |
| Contains more Vitamin B2Vitamin B2 | +121.5% |
| Contains more Vitamin B12Vitamin B12 | +369.3% |
| Contains more Vitamin CVitamin C | +428.6% |
| Contains more Vitamin AVitamin A | +91.7% |
| Contains more Vitamin DVitamin D | +142.6% |
| Contains more Vitamin B1Vitamin B1 | +203.6% |
| Contains more Vitamin B3Vitamin B3 | +95.1% |
| Contains more Vitamin B5Vitamin B5 | +99.3% |
| Contains more Vitamin B6Vitamin B6 | +85.9% |
| Contains more FolateFolate | +183.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +52.5% |
~equal in
Protein
~22.1g
~equal in
Fats
~12.35g
~equal in
Carbs
~0g
~equal in
Water
~64.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +14.6% |
| Contains more Poly. FatPolyunsaturated fat | +66.5% |
~equal in
Saturated Fat
~2.397g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 203kcal | 206kcal |
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| Protein | 23.03g | 22.1g |
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| Fats | 11.59g | 12.35g |
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| Vitamin C | 0.7mg | 3.7mg |
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| Cholesterol | 77mg | 63mg |
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| Vitamin D | 214IU | 526IU |
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| Magnesium | 41mg | 30mg |
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| Calcium | 74mg | 15mg |
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| Potassium | 419mg | 384mg |
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| Iron | 1.41mg | 0.34mg |
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| Copper | 0.118mg | 0.049mg |
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| Zinc | 1.27mg | 0.43mg |
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| Phosphorus | 303mg | 252mg |
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| Sodium | 115mg | 61mg |
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| Vitamin A | 120IU | 230IU |
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| Vitamin A | 36µg | 69µg |
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| Vitamin E | 1.37mg | 1.14mg |
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| Vitamin D | 5.4µg | 13.1µg |
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| Manganese | 0.04mg | 0.016mg |
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| Selenium | 46.8µg | 41.4µg |
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| Vitamin B1 | 0.112mg | 0.34mg |
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| Vitamin B2 | 0.299mg | 0.135mg |
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| Vitamin B3 | 4.124mg | 8.045mg |
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| Vitamin B5 | 0.74mg | 1.475mg |
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| Vitamin B6 | 0.348mg | 0.647mg |
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| Vitamin B12 | 13.14µg | 2.8µg |
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| Vitamin K | 0.1µg | 0.1µg | |
| Folate | 12µg | 34µg |
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| Choline | 83.3mg | 90.5mg |
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| Saturated Fat | 2.615g | 2.397g |
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| Monounsaturated Fat | 4.79g | 4.181g |
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| Polyunsaturated fat | 2.735g | 4.553g |
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| Tryptophan | 0.258mg | 0.248mg |
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| Threonine | 1.01mg | 0.969mg |
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| Isoleucine | 1.061mg | 1.018mg |
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| Leucine | 1.872mg | 1.796mg |
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| Lysine | 2.115mg | 2.03mg |
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| Methionine | 0.682mg | 0.654mg |
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| Phenylalanine | 0.899mg | 0.863mg |
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| Valine | 1.187mg | 1.139mg |
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| Histidine | 0.678mg | 0.651mg |
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| Omega-3 - EPA | 0.909g | 0.69g |
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| Omega-3 - DHA | 1.105g | 1.457g |
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| Omega-3 - DPA | 0.071g | 0.17g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
106%
Minerals Daily Need Coverage Score
62%
44%
Comparison summary
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Salmon is lower in Saturated Fat (difference - 0.218g)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is cheaper?
Herring is cheaper (difference - $13)
Which food is richer in minerals?
Herring is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)