Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Herring
  5. Compare
  6. Herring vs. Sockeye salmon

Herring vs. Sockeye salmon — In-Depth Nutrition Comparison

Compare

What are the main differences between Herring and Sockeye salmon?

  • Herring is richer in Vitamin B12, Selenium, Iron, Zinc, and Calcium, yet Sockeye salmon is richer in Vitamin D, Vitamin B3, Vitamin B6, and Vitamin B5.
  • Herring's daily need coverage for Vitamin B12 is 361% higher.
  • Herring has 7 times more Calcium than Sockeye salmon. Herring has 74mg of Calcium, while Sockeye salmon has 11mg.
  • Sockeye salmon contains less Saturated Fat.

We used Fish, herring, Atlantic, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat types in this comparison.

Infographic

Herring vs Sockeye 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
7
:
3
Sockeye salmon
Sockeye salmon
Contains more Calcium +572.7%
Contains more Iron +171.2%
Contains more Magnesium +13.9%
Contains more Zinc +130.9%
Contains more Copper +55.3%
Contains more Manganese +207.7%
Contains more Selenium +31.8%
Contains less Sodium -20%
Equal in Phosphorus - 305
Equal in Potassium - 436
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +572.7%
Contains more Iron +171.2%
Contains more Magnesium +13.9%
Contains more Zinc +130.9%
Contains more Copper +55.3%
Contains more Manganese +207.7%
Contains more Selenium +31.8%
Contains less Sodium -20%
Equal in Phosphorus - 305
Equal in Potassium - 436

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
5
:
6
Sockeye salmon
Sockeye salmon
Contains more Vitamin E +38.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.5%
Contains more Folate +71.4%
Contains more Vitamin B12 +194%
Contains more Vitamin A +60.8%
Contains more Vitamin D +209.3%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B3 +145.5%
Contains more Vitamin B5 +72.2%
Contains more Vitamin B6 +137.6%
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%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin E +38.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +21.5%
Contains more Folate +71.4%
Contains more Vitamin B12 +194%
Contains more Vitamin A +60.8%
Contains more Vitamin D +209.3%
Contains more Vitamin B1 +40.2%
Contains more Vitamin B3 +145.5%
Contains more Vitamin B5 +72.2%
Contains more Vitamin B6 +137.6%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Sockeye salmon
Sockeye salmon
Contains more Fats +108.1%
Contains more Other +96.8%
Contains more Protein +15%
Equal in Water - 67.33
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Fats +108.1%
Contains more Other +96.8%
Contains more Protein +15%
Equal in Water - 67.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Sockeye salmon
Sockeye salmon
Contains more Monounsaturated Fat +157%
Contains more Polyunsaturated fat +106.1%
Contains less Saturated Fat -62.9%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +157%
Contains more Polyunsaturated fat +106.1%
Contains less Saturated Fat -62.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Sockeye salmon Opinion
Protein 23.03g 26.48g Sockeye salmon
Fats 11.59g 5.57g Herring
Calories 203kcal 156kcal Herring
Calcium 74mg 11mg Herring
Iron 1.41mg 0.52mg Herring
Magnesium 41mg 36mg Herring
Phosphorus 303mg 305mg Sockeye salmon
Potassium 419mg 436mg Sockeye salmon
Sodium 115mg 92mg Sockeye salmon
Zinc 1.27mg 0.55mg Herring
Copper 0.118mg 0.076mg Herring
Manganese 0.04mg 0.013mg Herring
Selenium 46.8µg 35.5µg Herring
Vitamin A 120IU 193IU Sockeye salmon
Vitamin A RAE 36µg 58µg Sockeye salmon
Vitamin E 1.37mg 0.99mg Herring
Vitamin D 214IU 670IU Sockeye salmon
Vitamin D 5.4µg 16.7µg Sockeye salmon
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.157mg Sockeye salmon
Vitamin B2 0.299mg 0.246mg Herring
Vitamin B3 4.124mg 10.123mg Sockeye salmon
Vitamin B5 0.74mg 1.274mg Sockeye salmon
Vitamin B6 0.348mg 0.827mg Sockeye salmon
Folate 12µg 7µg Herring
Vitamin B12 13.14µg 4.47µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.258mg 0.335mg Sockeye salmon
Threonine 1.01mg 1.247mg Sockeye salmon
Isoleucine 1.061mg 1.274mg Sockeye salmon
Leucine 1.872mg 2.185mg Sockeye salmon
Lysine 2.115mg 2.574mg Sockeye salmon
Methionine 0.682mg 0.858mg Sockeye salmon
Phenylalanine 0.899mg 1.086mg Sockeye salmon
Valine 1.187mg 1.461mg Sockeye salmon
Histidine 0.678mg 0.711mg Sockeye salmon
Cholesterol 77mg 61mg Sockeye salmon
Trans Fat 0.023g Herring
Saturated Fat 2.615g 0.969g Sockeye salmon
Omega-3 - DHA 1.105g 0.56g Herring
Omega-3 - EPA 0.909g 0.299g Herring
Omega-3 - DPA 0.071g 0.093g Sockeye salmon
Monounsaturated Fat 4.79g 1.864g Herring
Polyunsaturated fat 2.735g 1.327g Herring
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Sockeye salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Herring
Herring vs Ling fish raw
Ling fish raw
Herring
Herring vs Lingcod raw
Lingcod raw
Herring
Herring vs Milkfish raw
Milkfish raw
Sockeye salmon
Sockeye salmon vs Salmon raw
Salmon raw
Sockeye salmon
Sockeye salmon vs Smoked salmon
Smoked salmon
Sockeye salmon
Sockeye salmon vs Caviar
Caviar

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
137%
Sockeye salmon
Minerals Daily Need Coverage Score
62%
Herring
47%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Sockeye salmon
Sockeye salmon is lower in Saturated Fat (difference - 1.646g)
Which food is cheaper?
Herring
Herring is cheaper (difference - $13)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
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 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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.