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Herring vs. Sockeye salmon — In-Depth Nutrition Comparison

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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
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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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +13.9%
Contains more CalciumCalcium +572.7%
Contains more IronIron +171.2%
Contains more CopperCopper +55.3%
Contains more ZincZinc +130.9%
Contains more ManganeseManganese +207.7%
Contains more SeleniumSelenium +31.8%
Contains less SodiumSodium -20%
~equal in Potassium ~436mg
~equal in Phosphorus ~305mg

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.
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +38.4%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B12Vitamin B12 +194%
Contains more FolateFolate +71.4%
Contains more Vitamin AVitamin A +61.1%
Contains more Vitamin DVitamin D +209.3%
Contains more Vitamin B1Vitamin B1 +40.2%
Contains more Vitamin B3Vitamin B3 +145.5%
Contains more Vitamin B5Vitamin B5 +72.2%
Contains more Vitamin B6Vitamin B6 +137.6%
Contains more CholineCholine +35.2%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Herring Sockeye salmon DV% diff.
Vitamin B12 13.14µg 4.47µg 361%
Vitamin D 5.4µg 16.7µg 57%
Vitamin D 214IU 670IU 57%
Vitamin B3 4.124mg 10.123mg 37%
Vitamin B6 0.348mg 0.827mg 37%
Selenium 46.8µg 35.5µg 21%
Vitamin B5 0.74mg 1.274mg 11%
Iron 1.41mg 0.52mg 11%
Fats 11.59g 5.57g 9%
Polyunsaturated fat 2.735g 1.327g 9%
Monounsaturated fat 4.79g 1.864g 7%
Saturated fat 2.615g 0.969g 7%
Zinc 1.27mg 0.55mg 7%
Protein 23.03g 26.48g 7%
Calcium 74mg 11mg 6%
Copper 0.118mg 0.076mg 5%
Cholesterol 77mg 61mg 5%
Choline 83.3mg 112.6mg 5%
Vitamin B1 0.112mg 0.157mg 4%
Vitamin B2 0.299mg 0.246mg 4%
Vitamin E 1.37mg 0.99mg 3%
Calories 203kcal 156kcal 2%
Vitamin A 36µg 58µg 2%
Manganese 0.04mg 0.013mg 1%
Sodium 115mg 92mg 1%
Folate 12µg 7µg 1%
Potassium 419mg 436mg 1%
Magnesium 41mg 36mg 1%
Vitamin C 0.7mg 0mg 1%
Phosphorus 303mg 305mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.258mg 0.335mg 0%
Threonine 1.01mg 1.247mg 0%
Isoleucine 1.061mg 1.274mg 0%
Leucine 1.872mg 2.185mg 0%
Lysine 2.115mg 2.574mg 0%
Methionine 0.682mg 0.858mg 0%
Phenylalanine 0.899mg 1.086mg 0%
Valine 1.187mg 1.461mg 0%
Histidine 0.678mg 0.711mg 0%
Omega-3 - EPA 0.909g 0.299g N/A
Omega-3 - DHA 1.105g 0.56g N/A
Omega-3 - DPA 0.071g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +108.1%
Contains more OtherOther +96.8%
Contains more ProteinProtein +15%
~equal in Carbs ~0g
~equal in Water ~67.33g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +157%
Contains more Poly. FatPolyunsaturated fat +106.1%
Contains less Sat. FatSaturated fat -62.9%

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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.