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Herring vs. Steelhead trout — In-Depth Nutrition Comparison

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Differences between herring and steelhead trout

  • Herring is higher in vitamin B12, selenium, iron, phosphorus, copper, and zinc; however, steelhead trout is richer in vitamin D and vitamin E.
  • Herring's daily need coverage for vitamin B12 is 306% higher.
  • Herring has 2 times more zinc than steelhead trout. While herring has 1.27mg of zinc, steelhead trout has only 0.57mg.
  • Steelhead trout has less saturated fat.

The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Herring vs Steelhead trout 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.
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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +146.7%
Contains more PotassiumPotassium +14.8%
Contains more IronIron +120.3%
Contains more CopperCopper +103.4%
Contains more ZincZinc +122.8%
Contains more PhosphorusPhosphorus +21.7%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +80%
~equal in Sodium ~118mg

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
11
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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +126.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +56.9%
Contains more Vitamin DVitamin D +179.6%

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
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more FatsFats +40.3%
Contains more OtherOther +2950%
~equal in Protein ~21.11g
~equal in Carbs ~0g
~equal in Water ~70.59g

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
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains more Mono. FatMonounsaturated fat +115.5%
Contains more Poly. FatPolyunsaturated fat +123.3%
Contains less Sat. FatSaturated fat -41.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Steelhead trout DV% diff.
Vitamin B12 13.14µg 5.79µg 306%
Vitamin D 214IU 604IU 49%
Vitamin D 5.4µg 15.1µg 49%
Selenium 46.8µg 26µg 38%
Vitamin B6 0.348mg 27%
Vitamin B3 4.124mg 26%
Vitamin B2 0.299mg 23%
Choline 83.3mg 15%
Vitamin B5 0.74mg 15%
Iron 1.41mg 0.64mg 10%
Polyunsaturated fat 2.735g 1.225g 10%
Vitamin B1 0.112mg 9%
Phosphorus 303mg 249mg 8%
Copper 0.118mg 0.058mg 7%
Zinc 1.27mg 0.57mg 6%
Monounsaturated fat 4.79g 2.223g 6%
Cholesterol 77mg 59mg 6%
Saturated fat 2.615g 1.53g 5%
Vitamin E 1.37mg 2.15mg 5%
Fats 11.59g 8.26g 5%
Calcium 74mg 30mg 4%
Magnesium 41mg 25mg 4%
Protein 23.03g 21.11g 4%
Folate 12µg 3%
Calories 203kcal 159kcal 2%
Vitamin A 36µg 20µg 2%
Potassium 419mg 365mg 2%
Manganese 0.04mg 0.011mg 1%
Vitamin C 0.7mg 0mg 1%
Sodium 115mg 118mg 0%
Vitamin K 0.1µg 0µg 0%
Tryptophan 0.258mg 0%
Threonine 1.01mg 0%
Isoleucine 1.061mg 0%
Leucine 1.872mg 0%
Lysine 2.115mg 0%
Methionine 0.682mg 0%
Phenylalanine 0.899mg 0%
Valine 1.187mg 0%
Histidine 0.678mg 0%
Omega-3 - EPA 0.909g 0.376g N/A
Omega-3 - DHA 1.105g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.071g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Steelhead trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
163%
Herring
77%
Steelhead trout
Minerals Daily Need Coverage Score
62%
Herring
38%
Steelhead trout

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated fat?
Steelhead trout
Steelhead trout is lower in Saturated fat (difference - 1.085g)
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 3mg)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.