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Herring vs. Sunfish — In-Depth Nutrition Comparison

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How are Herring and Sunfish different?

  • Herring is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B2, Vitamin B6, and Phosphorus, while Sunfish is higher in Manganese, Copper, and Zinc.
  • Herring covers your daily need of Vitamin B12 451% more than Sunfish.
  • Herring contains 15 times more Saturated Fat than Sunfish. Herring contains 2.615g of Saturated Fat, while Sunfish contains 0.178g.

Fish, herring, Atlantic, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat types were used in this article.

Infographic

Herring vs Sunfish 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.
Contains more Phosphorus +31.2%
Contains more Selenium +188.9%
Contains more Calcium +39.2%
Contains less Sodium -10.4%
Contains more Zinc +56.7%
Contains more Copper +226.3%
Contains more Manganese +2142.5%
Equal in Iron - 1.54
Equal in Magnesium - 38
Equal in Potassium - 449
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 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Phosphorus +31.2%
Contains more Selenium +188.9%
Contains more Calcium +39.2%
Contains less Sodium -10.4%
Contains more Zinc +56.7%
Contains more Copper +226.3%
Contains more Manganese +2142.5%
Equal in Iron - 1.54
Equal in Magnesium - 38
Equal in Potassium - 449

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 +106.9%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B2 +251.8%
Contains more Vitamin B3 +182.1%
Contains more Vitamin B6 +152.2%
Contains more Vitamin B12 +468.8%
Contains more Vitamin C +42.9%
Contains more Vitamin B5 +16.9%
Contains more Folate +41.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin A +106.9%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B2 +251.8%
Contains more Vitamin B3 +182.1%
Contains more Vitamin B6 +152.2%
Contains more Vitamin B12 +468.8%
Contains more Vitamin C +42.9%
Contains more Vitamin B5 +16.9%
Contains more Folate +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +1187.8%
Contains more Other +139.2%
Contains more Water +14.9%
Equal in Protein - 24.87
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Fats +1187.8%
Contains more Other +139.2%
Contains more Water +14.9%
Equal in Protein - 24.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +3093.3%
Contains more Polyunsaturated fat +768.3%
Contains less Saturated Fat -93.2%
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +3093.3%
Contains more Polyunsaturated fat +768.3%
Contains less Saturated Fat -93.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Sunfish Opinion
Protein 23.03g 24.87g Sunfish
Fats 11.59g 0.9g Herring
Calories 203kcal 114kcal Herring
Calcium 74mg 103mg Sunfish
Iron 1.41mg 1.54mg Sunfish
Magnesium 41mg 38mg Herring
Phosphorus 303mg 231mg Herring
Potassium 419mg 449mg Sunfish
Sodium 115mg 103mg Sunfish
Zinc 1.27mg 1.99mg Sunfish
Copper 0.118mg 0.385mg Sunfish
Manganese 0.04mg 0.897mg Sunfish
Selenium 46.8µg 16.2µg Herring
Vitamin A 120IU 58IU Herring
Vitamin A RAE 36µg 17µg Herring
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0.7mg 1mg Sunfish
Vitamin B1 0.112mg 0.092mg Herring
Vitamin B2 0.299mg 0.085mg Herring
Vitamin B3 4.124mg 1.462mg Herring
Vitamin B5 0.74mg 0.865mg Sunfish
Vitamin B6 0.348mg 0.138mg Herring
Folate 12µg 17µg Sunfish
Vitamin B12 13.14µg 2.31µg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.258mg 0.279mg Sunfish
Threonine 1.01mg 1.09mg Sunfish
Isoleucine 1.061mg 1.146mg Sunfish
Leucine 1.872mg 2.022mg Sunfish
Lysine 2.115mg 2.284mg Sunfish
Methionine 0.682mg 0.736mg Sunfish
Phenylalanine 0.899mg 0.971mg Sunfish
Valine 1.187mg 1.281mg Sunfish
Histidine 0.678mg 0.732mg Sunfish
Cholesterol 77mg 86mg Herring
Saturated Fat 2.615g 0.178g Sunfish
Omega-3 - DHA 1.105g 0.092g Herring
Omega-3 - EPA 0.909g 0.047g Herring
Omega-3 - DPA 0.071g 0.042g Herring
Monounsaturated Fat 4.79g 0.15g Herring
Polyunsaturated fat 2.735g 0.315g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Sunfish
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
39%
Sunfish
Minerals Daily Need Coverage Score
62%
Herring
66%
Sunfish

Comparison summary

Which food is lower in Sugar?
Sunfish
Sunfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Sunfish
Sunfish is lower in Saturated Fat (difference - 2.437g)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 9mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
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 ($)
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.

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.