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Herring vs. Bass — In-Depth Nutrition Comparison

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How are Herring and Bass different?

  • Herring is higher than Bass in Vitamin B12, Vitamin B2, Vitamin B3, Copper, Phosphorus, Zinc, and Calcium.
  • Herring covers your daily need of Vitamin B12 364% more than Bass.
  • Herring contains 8 times more Vitamin B2 than Bass. Herring contains 0.299mg of Vitamin B2, while Bass contains 0.037mg.
  • Bass is lower in Saturated Fat.

Fish, herring, Atlantic, cooked, dry heat and Fish, bass, striped, cooked, dry heat types were used in this article.

Infographic

Herring vs Bass infographic
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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.
:
2
Bass
Contains more Calcium +289.5%
Contains more Iron +30.6%
Contains more Phosphorus +19.3%
Contains more Potassium +27.7%
Contains more Zinc +149%
Contains more Copper +195%
Contains more Manganese +110.5%
Contains more Magnesium +24.4%
Contains less Sodium -23.5%
Equal in Selenium - 46.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Contains more Calcium +289.5%
Contains more Iron +30.6%
Contains more Phosphorus +19.3%
Contains more Potassium +27.7%
Contains more Zinc +149%
Contains more Copper +195%
Contains more Manganese +110.5%
Contains more Magnesium +24.4%
Contains less Sodium -23.5%
Equal in Selenium - 46.8

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
11
:
2
Bass
Contains more Vitamin A +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +708.1%
Contains more Vitamin B3 +61.2%
Contains more Folate +20%
Contains more Vitamin B12 +198%
Contains more Vitamin B5 +16.9%
Equal in Vitamin B1 - 0.115
Equal in Vitamin B6 - 0.346
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0% 0%
Contains more Vitamin A +15.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +708.1%
Contains more Vitamin B3 +61.2%
Contains more Folate +20%
Contains more Vitamin B12 +198%
Contains more Vitamin B5 +16.9%
Equal in Vitamin B1 - 0.115
Equal in Vitamin B6 - 0.346

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Bass
Contains more Fats +287.6%
Contains more Other +32.6%
Contains more Water +14.3%
Equal in Protein - 22.73
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more Fats +287.6%
Contains more Other +32.6%
Contains more Water +14.3%
Equal in Protein - 22.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bass
Contains more Monounsaturated Fat +466.2%
Contains more Polyunsaturated fat +172.1%
Contains less Saturated Fat -75.1%
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Contains more Monounsaturated Fat +466.2%
Contains more Polyunsaturated fat +172.1%
Contains less Saturated Fat -75.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Bass Opinion
Protein 23.03g 22.73g Herring
Fats 11.59g 2.99g Herring
Calories 203kcal 124kcal Herring
Calcium 74mg 19mg Herring
Iron 1.41mg 1.08mg Herring
Magnesium 41mg 51mg Bass
Phosphorus 303mg 254mg Herring
Potassium 419mg 328mg Herring
Sodium 115mg 88mg Bass
Zinc 1.27mg 0.51mg Herring
Copper 0.118mg 0.04mg Herring
Manganese 0.04mg 0.019mg Herring
Selenium 46.8µg 46.8µg
Vitamin A 120IU 104IU Herring
Vitamin A RAE 36µg 31µg 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 0.115mg Bass
Vitamin B2 0.299mg 0.037mg Herring
Vitamin B3 4.124mg 2.558mg Herring
Vitamin B5 0.74mg 0.865mg Bass
Vitamin B6 0.348mg 0.346mg Herring
Folate 12µg 10µg Herring
Vitamin B12 13.14µg 4.41µg Herring
Choline 83.3mg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.258mg 0.255mg Herring
Threonine 1.01mg 0.997mg Herring
Isoleucine 1.061mg 1.047mg Herring
Leucine 1.872mg 1.848mg Herring
Lysine 2.115mg 2.088mg Herring
Methionine 0.682mg 0.673mg Herring
Phenylalanine 0.899mg 0.887mg Herring
Valine 1.187mg 1.171mg Herring
Histidine 0.678mg 0.669mg Herring
Cholesterol 77mg 103mg Herring
Saturated Fat 2.615g 0.65g Bass
Omega-3 - DHA 1.105g 0.75g Herring
Omega-3 - EPA 0.909g 0.217g Herring
Omega-3 - DPA 0.071g Herring
Monounsaturated Fat 4.79g 0.846g Herring
Polyunsaturated fat 2.735g 1.005g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Bass
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
169%
Herring
60%
Bass
Minerals Daily Need Coverage Score
62%
Herring
52%
Bass

Comparison summary

Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 26mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Sugar?
Bass
Bass is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Bass
Bass contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.965g)
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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.