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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 for 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
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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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +86.4%
Contains more CalciumCalcium +196%
Contains more PotassiumPotassium +112.7%
Contains more IronIron +513%
Contains more CopperCopper +413%
Contains more ZincZinc +225.6%
Contains less SodiumSodium -68.3%
Contains more ManganeseManganese +135.3%
Contains more SeleniumSelenium +43.6%
~equal in Phosphorus ~309mg

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
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% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +77.9%
Contains more Vitamin DVitamin D +54.3%
Contains more Vitamin B1Vitamin B1 +330.8%
Contains more Vitamin B2Vitamin B2 +1096%
Contains more Vitamin B3Vitamin B3 +222.7%
Contains more Vitamin B5Vitamin B5 +226%
Contains more Vitamin B6Vitamin B6 +202.6%
Contains more Vitamin B12Vitamin B12 +903.1%
Contains more FolateFolate +100%
~equal in Vitamin K ~0.1µg
~equal in Choline ~79.9mg

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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +51.1%
Contains more FatsFats +389%
Contains more WaterWater +26.4%
~equal in Carbs ~0g
~equal in Other ~1.28g

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
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains more Mono. FatMonounsaturated fat +629.1%
Contains more Poly. FatPolyunsaturated fat +495.9%
Contains less Sat. FatSaturated 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 DV% diff.
Vitamin B12 13.14µg 1.31µg 493%
Selenium 46.8µg 32.6µg 26%
Vitamin B2 0.299mg 0.025mg 21%
Vitamin B3 4.124mg 1.278mg 18%
Vitamin B6 0.348mg 0.115mg 18%
Protein 23.03g 15.24g 16%
Polyunsaturated fat 2.735g 0.459g 15%
Iron 1.41mg 0.23mg 15%
Fats 11.59g 2.37g 14%
Copper 0.118mg 0.023mg 11%
Sodium 115mg 363mg 11%
Vitamin D 5.4µg 3.5µg 10%
Vitamin B5 0.74mg 0.227mg 10%
Monounsaturated fat 4.79g 0.657g 10%
Saturated fat 2.615g 0.542g 9%
Vitamin D 214IU 139IU 9%
Zinc 1.27mg 0.39mg 8%
Potassium 419mg 197mg 7%
Cholesterol 77mg 56mg 7%
Vitamin B1 0.112mg 0.026mg 7%
Calories 203kcal 86kcal 6%
Calcium 74mg 25mg 5%
Magnesium 41mg 22mg 5%
Vitamin E 1.37mg 0.77mg 4%
Vitamin A 36µg 12µg 3%
Folate 12µg 6µg 2%
Manganese 0.04mg 0.017mg 1%
Phosphorus 303mg 309mg 1%
Choline 83.3mg 79.9mg 1%
Vitamin C 0.7mg 0mg 1%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.258mg 0.197mg 0%
Threonine 1.01mg 0.719mg 0%
Isoleucine 1.061mg 0.754mg 0%
Leucine 1.872mg 1.335mg 0%
Lysine 2.115mg 1.561mg 0%
Methionine 0.682mg 0.56mg 0%
Phenylalanine 0.899mg 0.624mg 0%
Valine 1.187mg 0.8mg 0%
Histidine 0.678mg 0.374mg 0%
Omega-3 - EPA 0.909g 0.168g N/A
Omega-3 - DHA 1.105g 0.132g N/A
Omega-3 - DPA 0.071g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Flatfish
Low Calories diet ok
Low Fats diet ok
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
163%
Herring
28%
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.