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  6. Herring vs. Smoked salmon

Herring vs. Smoked salmon — In-Depth Nutrition Comparison

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What are the differences between Herring and Smoked salmon?

  • Herring is higher in Vitamin B12, Selenium, Phosphorus, Vitamin B2, and Zinc, yet Smoked salmon is higher in Vitamin D, and Copper.
  • Herring's daily need coverage for Vitamin B12 is 412% more.
  • Herring has 4 times more Zinc than Smoked salmon. While Herring has 1.27mg of Zinc, Smoked salmon has only 0.31mg.
  • The amount of Cholesterol in Smoked salmon is lower.

We used Fish, herring, Atlantic, cooked, dry heat and Fish, salmon, chinook, smoked types in this article.

Infographic

Herring vs Smoked salmon 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
Smoked salmon
Smoked salmon
Contains more Calcium +572.7%
Contains more Iron +65.9%
Contains more Magnesium +127.8%
Contains more Phosphorus +84.8%
Contains more Potassium +139.4%
Contains less Sodium -82.9%
Contains more Zinc +309.7%
Contains more Manganese +135.3%
Contains more Selenium +44.4%
Contains more Copper +94.9%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +572.7%
Contains more Iron +65.9%
Contains more Magnesium +127.8%
Contains more Phosphorus +84.8%
Contains more Potassium +139.4%
Contains less Sodium -82.9%
Contains more Zinc +309.7%
Contains more Manganese +135.3%
Contains more Selenium +44.4%
Contains more Copper +94.9%

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
8
:
3
Smoked salmon
Smoked salmon
Contains more Vitamin A +37.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +387%
Contains more Vitamin B2 +196%
Contains more Vitamin B6 +25.2%
Contains more Folate +500%
Contains more Vitamin B12 +303.1%
Contains more Vitamin D +216.7%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +17.6%
Equal in Vitamin E - 1.35
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%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin A +37.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +387%
Contains more Vitamin B2 +196%
Contains more Vitamin B6 +25.2%
Contains more Folate +500%
Contains more Vitamin B12 +303.1%
Contains more Vitamin D +216.7%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +17.6%
Equal in Vitamin E - 1.35
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Smoked salmon
Smoked salmon
Contains more Protein +26%
Contains more Fats +168.3%
Contains more Water +12.2%
Contains more Other +342.6%
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Protein +26%
Contains more Fats +168.3%
Contains more Water +12.2%
Contains more Other +342.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Smoked salmon
Smoked salmon
Contains more Monounsaturated Fat +136.8%
Contains more Polyunsaturated fat +174.9%
Contains less Saturated Fat -64.5%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Monounsaturated Fat +136.8%
Contains more Polyunsaturated fat +174.9%
Contains less Saturated Fat -64.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Smoked salmon Opinion
Protein 23.03g 18.28g Herring
Fats 11.59g 4.32g Herring
Calories 203kcal 117kcal Herring
Calcium 74mg 11mg Herring
Iron 1.41mg 0.85mg Herring
Magnesium 41mg 18mg Herring
Phosphorus 303mg 164mg Herring
Potassium 419mg 175mg Herring
Sodium 115mg 672mg Herring
Zinc 1.27mg 0.31mg Herring
Copper 0.118mg 0.23mg Smoked salmon
Manganese 0.04mg 0.017mg Herring
Selenium 46.8µg 32.4µg Herring
Vitamin A 120IU 87IU Herring
Vitamin A RAE 36µg 26µg Herring
Vitamin E 1.37mg 1.35mg Herring
Vitamin D 214IU 685IU Smoked salmon
Vitamin D 5.4µg 17.1µg Smoked salmon
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.023mg Herring
Vitamin B2 0.299mg 0.101mg Herring
Vitamin B3 4.124mg 4.72mg Smoked salmon
Vitamin B5 0.74mg 0.87mg Smoked salmon
Vitamin B6 0.348mg 0.278mg Herring
Folate 12µg 2µg Herring
Vitamin B12 13.14µg 3.26µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.258mg 0.205mg Herring
Threonine 1.01mg 0.801mg Herring
Isoleucine 1.061mg 0.842mg Herring
Leucine 1.872mg 1.486mg Herring
Lysine 2.115mg 1.679mg Herring
Methionine 0.682mg 0.541mg Herring
Phenylalanine 0.899mg 0.714mg Herring
Valine 1.187mg 0.942mg Herring
Histidine 0.678mg 0.538mg Herring
Cholesterol 77mg 23mg Smoked salmon
Saturated Fat 2.615g 0.929g Smoked salmon
Omega-3 - DHA 1.105g 0.267g Herring
Omega-3 - EPA 0.909g 0.183g Herring
Omega-3 - DPA 0.071g 0.073g Smoked salmon
Monounsaturated Fat 4.79g 2.023g Herring
Polyunsaturated fat 2.735g 0.995g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Smoked salmon
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
99%
Smoked salmon
Minerals Daily Need Coverage Score
62%
Herring
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 1.686g)
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 557mg)
Which food is cheaper?
Herring
Herring is cheaper (difference - $14)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
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)

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.