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Herring vs. Oysters — In-Depth Nutrition Comparison

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How are Herring and Oysters different?

  • Herring is higher in Vitamin D, Vitamin B6, Phosphorus, Vitamin B3, and Selenium, however, Oysters is richer in Zinc, Copper, Vitamin B12, Iron, and Manganese.
  • Daily need coverage for Zinc from Oysters is 703% higher.
  • Herring contains 107 times more Vitamin D than Oysters. While Herring contains 214IU of Vitamin D, Oysters contains only 2IU.

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

Infographic

Herring vs Oysters 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.
Contains more Magnesium +17.1%
Contains more Phosphorus +56.2%
Contains more Potassium +201.4%
Contains less Sodium -30.7%
Contains more Selenium +18.5%
Contains more Calcium +56.8%
Contains more Iron +553.2%
Contains more Zinc +6089%
Contains more Copper +4736.4%
Contains more Manganese +1377.5%
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 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Magnesium +17.1%
Contains more Phosphorus +56.2%
Contains more Potassium +201.4%
Contains less Sodium -30.7%
Contains more Selenium +18.5%
Contains more Calcium +56.8%
Contains more Iron +553.2%
Contains more Zinc +6089%
Contains more Copper +4736.4%
Contains more Manganese +1377.5%

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.
:
Contains more Vitamin A +36.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B2 +66.1%
Contains more Vitamin B3 +122.9%
Contains more Vitamin B5 +65.5%
Contains more Vitamin B6 +470.5%
Contains more Vitamin E +24.1%
Contains more Folate +16.7%
Contains more Vitamin B12 +33.2%
Contains more Choline +56.1%
Contains more Vitamin K +1900%
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 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 71% 5%
Contains more Vitamin A +36.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B2 +66.1%
Contains more Vitamin B3 +122.9%
Contains more Vitamin B5 +65.5%
Contains more Vitamin B6 +470.5%
Contains more Vitamin E +24.1%
Contains more Folate +16.7%
Contains more Vitamin B12 +33.2%
Contains more Choline +56.1%
Contains more Vitamin K +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +101.7%
Contains more Fats +238.9%
Contains more Carbs +∞%
Contains more Water +21.9%
Contains more Other +24.6%
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +101.7%
Contains more Fats +238.9%
Contains more Carbs +∞%
Contains more Water +21.9%
Contains more Other +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +846.6%
Contains more Polyunsaturated fat +159%
Contains less Saturated Fat -63.7%
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +846.6%
Contains more Polyunsaturated fat +159%
Contains less Saturated Fat -63.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Oysters Opinion
Net carbs 0g 5.45g Oysters
Protein 23.03g 11.42g Herring
Fats 11.59g 3.42g Herring
Carbs 0g 5.45g Oysters
Calories 203kcal 102kcal Herring
Starch 0.9g Oysters
Sugar 0g 1.23g Herring
Calcium 74mg 116mg Oysters
Iron 1.41mg 9.21mg Oysters
Magnesium 41mg 35mg Herring
Phosphorus 303mg 194mg Herring
Potassium 419mg 139mg Herring
Sodium 115mg 166mg Herring
Zinc 1.27mg 78.6mg Oysters
Copper 0.118mg 5.707mg Oysters
Manganese 0.04mg 0.591mg Oysters
Selenium 46.8µg 39.5µg Herring
Vitamin A 120IU 88IU Herring
Vitamin A RAE 36µg 26µg Herring
Vitamin E 1.37mg 1.7mg Oysters
Vitamin D 214IU 2IU Herring
Vitamin D 5.4µg 0µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.036mg Herring
Vitamin B2 0.299mg 0.18mg Herring
Vitamin B3 4.124mg 1.85mg Herring
Vitamin B5 0.74mg 0.447mg Herring
Vitamin B6 0.348mg 0.061mg Herring
Folate 12µg 14µg Oysters
Vitamin B12 13.14µg 17.5µg Oysters
Choline 83.3mg 130mg Oysters
Vitamin K 0.1µg 2µg Oysters
Tryptophan 0.258mg 0.138mg Herring
Threonine 1.01mg 0.046mg Herring
Isoleucine 1.061mg 0.459mg Herring
Leucine 1.872mg 0.716mg Herring
Lysine 2.115mg 0.762mg Herring
Methionine 0.682mg 0.257mg Herring
Phenylalanine 0.899mg 0.413mg Herring
Valine 1.187mg 0.523mg Herring
Histidine 0.678mg 0.22mg Herring
Cholesterol 77mg 79mg Herring
Trans Fat 0.068g Herring
Saturated Fat 2.615g 0.948g Oysters
Omega-3 - DHA 1.105g 0.271g Herring
Omega-3 - EPA 0.909g 0.353g Herring
Omega-3 - DPA 0.071g 0.02g Herring
Monounsaturated Fat 4.79g 0.506g Herring
Polyunsaturated fat 2.735g 1.056g Herring
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Oysters
Low Fats diet ok
Low Carbs diet ok
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
188%
Oysters
Minerals Daily Need Coverage Score
62%
Herring
486%
Oysters

Comparison summary

Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 1.667g)
Which food is lower in Sugar?
Herring
Herring is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 51mg)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Herring
Herring is cheaper (difference - $3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.