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  6. Herring vs. Flatfish

Herring vs. Flatfish — In-Depth Nutrition Comparison

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How are Herring and Flatfish different?

  • Herring has more Vitamin B12, Selenium, Vitamin B2, Vitamin B6, Vitamin B3, Iron, Vitamin D, and Copper than Flatfish.
  • Daily need coverage for Vitamin B12 from Herring is 493% higher.
  • Herring contains 12 times more Vitamin B2 than Flatfish. While Herring contains 0.299mg of Vitamin B2, Flatfish contains only 0.025mg.
  • Flatfish has less Saturated Fat.

Fish, herring, Atlantic, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat are the varieties used in this article.

Infographic

Herring vs Flatfish 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
9
:
1
Flatfish
Flatfish
Contains more Calcium +196%
Contains more Iron +513%
Contains more Magnesium +86.4%
Contains more Potassium +112.7%
Contains less Sodium -68.3%
Contains more Zinc +225.6%
Contains more Copper +413%
Contains more Manganese +135.3%
Contains more Selenium +43.6%
Equal in Phosphorus - 309
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +196%
Contains more Iron +513%
Contains more Magnesium +86.4%
Contains more Potassium +112.7%
Contains less Sodium -68.3%
Contains more Zinc +225.6%
Contains more Copper +413%
Contains more Manganese +135.3%
Contains more Selenium +43.6%
Equal in Phosphorus - 309

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
11
:
0
Flatfish
Flatfish
Contains more Vitamin A +224.3%
Contains more Vitamin E +77.9%
Contains more Vitamin D +54.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +330.8%
Contains more Vitamin B2 +1096%
Contains more Vitamin B3 +222.7%
Contains more Vitamin B5 +226%
Contains more Vitamin B6 +202.6%
Contains more Folate +100%
Contains more Vitamin B12 +903.1%
Equal in Vitamin K - 0.1
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%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +224.3%
Contains more Vitamin E +77.9%
Contains more Vitamin D +54.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +330.8%
Contains more Vitamin B2 +1096%
Contains more Vitamin B3 +222.7%
Contains more Vitamin B5 +226%
Contains more Vitamin B6 +202.6%
Contains more Folate +100%
Contains more Vitamin B12 +903.1%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Flatfish
Flatfish
Contains more Protein +51.1%
Contains more Fats +389%
Contains more Water +26.4%
Equal in Other - 1.28
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Protein +51.1%
Contains more Fats +389%
Contains more Water +26.4%
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Flatfish
Flatfish
Contains more Monounsaturated Fat +629.1%
Contains more Polyunsaturated fat +495.9%
Contains less Saturated Fat -79.3%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Monounsaturated Fat +629.1%
Contains more Polyunsaturated fat +495.9%
Contains less Saturated Fat -79.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Flatfish Opinion
Protein 23.03g 15.24g Herring
Fats 11.59g 2.37g Herring
Calories 203kcal 86kcal Herring
Calcium 74mg 25mg Herring
Iron 1.41mg 0.23mg Herring
Magnesium 41mg 22mg Herring
Phosphorus 303mg 309mg Flatfish
Potassium 419mg 197mg Herring
Sodium 115mg 363mg Herring
Zinc 1.27mg 0.39mg Herring
Copper 0.118mg 0.023mg Herring
Manganese 0.04mg 0.017mg Herring
Selenium 46.8µg 32.6µg Herring
Vitamin A 120IU 37IU Herring
Vitamin A RAE 36µg 12µg Herring
Vitamin E 1.37mg 0.77mg Herring
Vitamin D 214IU 139IU Herring
Vitamin D 5.4µg 3.5µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.026mg Herring
Vitamin B2 0.299mg 0.025mg Herring
Vitamin B3 4.124mg 1.278mg Herring
Vitamin B5 0.74mg 0.227mg Herring
Vitamin B6 0.348mg 0.115mg Herring
Folate 12µg 6µg Herring
Vitamin B12 13.14µg 1.31µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.258mg 0.197mg Herring
Threonine 1.01mg 0.719mg Herring
Isoleucine 1.061mg 0.754mg Herring
Leucine 1.872mg 1.335mg Herring
Lysine 2.115mg 1.561mg Herring
Methionine 0.682mg 0.56mg Herring
Phenylalanine 0.899mg 0.624mg Herring
Valine 1.187mg 0.8mg Herring
Histidine 0.678mg 0.374mg Herring
Cholesterol 77mg 56mg Flatfish
Trans Fat 0.014g Herring
Saturated Fat 2.615g 0.542g Flatfish
Omega-3 - DHA 1.105g 0.132g Herring
Omega-3 - EPA 0.909g 0.168g Herring
Omega-3 - DPA 0.071g 0.034g Herring
Monounsaturated Fat 4.79g 0.657g Herring
Polyunsaturated fat 2.735g 0.459g Herring
Omega-6 - Eicosadienoic acid 0.006g Flatfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Flatfish
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
179%
Herring
31%
Flatfish
Minerals Daily Need Coverage Score
62%
Herring
43%
Flatfish

Comparison summary

Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 248mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 2.073g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.