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Herring vs. Sea bass — In-Depth Nutrition Comparison

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How are herring and sea bass different?

  • Herring is higher than sea bass in vitamin B12, vitamin B2, vitamin B3, copper, phosphorus, zinc, and calcium.
  • Herring covers your daily need for vitamin B12, 364% more than sea bass.
  • Herring contains 8 times more vitamin B2 than sea bass. Herring contains 0.299mg of vitamin B2, while sea bass contains 0.037mg.
  • Sea 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 Sea 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.
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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more CalciumCalcium +289.5%
Contains more PotassiumPotassium +27.7%
Contains more IronIron +30.6%
Contains more CopperCopper +195%
Contains more ZincZinc +149%
Contains more PhosphorusPhosphorus +19.3%
Contains more ManganeseManganese +110.5%
Contains more MagnesiumMagnesium +24.4%
Contains less SodiumSodium -23.5%
~equal in Selenium ~46.8µg

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%
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +708.1%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more Vitamin B12Vitamin B12 +198%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +16.9%
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B6 ~0.346mg

All nutrients comparison - raw data values

Nutrient Herring Sea bass DV% diff.
Vitamin B12 13.14µg 4.41µg 364%
Vitamin D 5.4µg 27%
Vitamin D 214IU 27%
Vitamin B2 0.299mg 0.037mg 20%
Choline 83.3mg 15%
Fats 11.59g 2.99g 13%
Polyunsaturated fat 2.735g 1.005g 12%
Vitamin B3 4.124mg 2.558mg 10%
Monounsaturated fat 4.79g 0.846g 10%
Cholesterol 77mg 103mg 9%
Saturated fat 2.615g 0.65g 9%
Copper 0.118mg 0.04mg 9%
Vitamin E 1.37mg 9%
Zinc 1.27mg 0.51mg 7%
Phosphorus 303mg 254mg 7%
Calcium 74mg 19mg 6%
Calories 203kcal 124kcal 4%
Iron 1.41mg 1.08mg 4%
Potassium 419mg 328mg 3%
Vitamin B5 0.74mg 0.865mg 3%
Magnesium 41mg 51mg 2%
Manganese 0.04mg 0.019mg 1%
Folate 12µg 10µg 1%
Vitamin C 0.7mg 0mg 1%
Sodium 115mg 88mg 1%
Protein 23.03g 22.73g 1%
Vitamin A 36µg 31µg 1%
Selenium 46.8µg 46.8µg 0%
Vitamin B1 0.112mg 0.115mg 0%
Vitamin B6 0.348mg 0.346mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.258mg 0.255mg 0%
Threonine 1.01mg 0.997mg 0%
Isoleucine 1.061mg 1.047mg 0%
Leucine 1.872mg 1.848mg 0%
Lysine 2.115mg 2.088mg 0%
Methionine 0.682mg 0.673mg 0%
Phenylalanine 0.899mg 0.887mg 0%
Valine 1.187mg 1.171mg 0%
Histidine 0.678mg 0.669mg 0%
Omega-3 - EPA 0.909g 0.217g N/A
Omega-3 - DHA 1.105g 0.75g N/A
Omega-3 - DPA 0.071g 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
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more FatsFats +287.6%
Contains more OtherOther +32.6%
Contains more WaterWater +14.3%
~equal in Protein ~22.73g
~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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains more Mono. FatMonounsaturated fat +466.2%
Contains more Poly. FatPolyunsaturated fat +172.1%
Contains less Sat. FatSaturated fat -75.1%

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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. Sea 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.