Herring vs. Oysters — In-Depth Nutrition Comparison

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How are herring and oysters different?

Herring is higher in protein, vitamin D*, vitamin B6, phosphorus, and vitamin B3; however, oysters is richer in zinc, copper, vitamin B12, iron, and manganese.
Daily need coverage for zinc for oysters is 703% higher.
Herring contains 107 times more vitamin D* than oysters. While herring contains 214 IU of vitamin D*, oysters contains only 2 IU.

Fish, herring, Atlantic, cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Herring

Oysters

Contains more MagnesiumMagnesium	+17.1%
Contains more PotassiumPotassium	+201.4%
Contains more PhosphorusPhosphorus	+56.2%
Contains less SodiumSodium	-30.7%
Contains more SeleniumSelenium	+18.5%

Contains more CalciumCalcium	+56.8%
Contains more IronIron	+553.2%
Contains more CopperCopper	+4736.4%
Contains more ZincZinc	+6089%
Contains more ManganeseManganese	+1377.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Herring

Oysters

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+38.5%
Contains more Vitamin B1Vitamin B1	+211.1%
Contains more Vitamin B2Vitamin B2	+66.1%
Contains more Vitamin B3Vitamin B3	+122.9%
Contains more Vitamin B5Vitamin B5	+65.5%
Contains more Vitamin B6Vitamin B6	+470.5%

Contains more Vitamin EVitamin E	+24.1%
Contains more Vitamin B12Vitamin B12	+33.2%
Contains more Vitamin KVitamin K	+1900%
Contains more FolateFolate	+16.7%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	1.27mg	78.6mg	703%
Copper	0.118mg	5.707mg	621%
Vitamin B12	13.14µg	17.5µg	182%
Iron	1.41mg	9.21mg	98%
Vitamin D*	214 IU	2 IU	27%
Vitamin D	5.4µg	0µg	27%
Manganese	0.04mg	0.591mg	24%
Protein	23.03g	11.42g	23%
Vitamin B6	0.348mg	0.061mg	22%
Phosphorus	303mg	194mg	16%
Vitamin B3	4.124mg	1.85mg	14%
Fats	11.59g	3.42g	13%
Selenium	46.8µg	39.5µg	13%
Monounsaturated fat	4.79g	0.506g	11%
Polyunsaturated fat	2.735g	1.056g	11%
Omega-3 (ALA)		0.163g	10%
Vitamin B2	0.299mg	0.18mg	9%
Potassium	419mg	139mg	8%
Choline	83.3mg	130mg	8%
Saturated fat	2.615g	0.948g	8%
Vitamin B1	0.112mg	0.036mg	6%
Vitamin B5	0.74mg	0.447mg	6%
Calories	203kcal	102kcal	5%
Calcium	74mg	116mg	4%
Carbs	0g	5.45g	2%
Sodium	115mg	166mg	2%
Vitamin E	1.37mg	1.7mg	2%
Vitamin K	0.1µg	2µg	2%
Vitamin C	0.7mg	0mg	1%
Cholesterol	77mg	79mg	1%
Magnesium	41mg	35mg	1%
Vitamin A	36µg	26µg	1%
Folate	12µg	14µg	1%
Protein per 100 calories	11g	11g	N/A
Calories per 10 g protein	88kcal	89kcal	N/A
Weight per 100 calories	49g	98g	N/A
Unsaturated / Saturated Fat ratio	2.9	1.6	N/A
Net carbs	0g	5.45g	N/A
Sugar	0g	1.23g	N/A
Starch		0.9g	0%
Trans fat		0.068g	N/A
Tryptophan	0.258mg	0.138mg	0%
Threonine	1.01mg	0.046mg	0%
Isoleucine	1.061mg	0.459mg	0%
Leucine	1.872mg	0.716mg	0%
Lysine	2.115mg	0.762mg	0%
Methionine	0.682mg	0.257mg	0%
Phenylalanine	0.899mg	0.413mg	0%
Valine	1.187mg	0.523mg	0%
Histidine	0.678mg	0.22mg	0%
Omega-3 (EPA)	0.909g	0.353g	N/A
Omega-3 (DHA)	1.105g	0.271g	N/A
Omega-3 (DPA)	0.071g	0.02g	N/A
Omega-3 (Eicosatrienoic acid)		0.004g	N/A
Omega-6 (Gamma-linolenic acid)		0.004g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.007g	N/A
Omega-6 (Eicosadienoic acid)		0.007g	N/A
Omega-6 (Linoleic acid)		0.061g	0%