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Herring vs. Surimi — In-Depth Nutrition Comparison

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How are herring and surimi different?

  • Herring has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, iron, vitamin B5, and copper than surimi.
  • Daily need coverage for vitamin B12 for herring is 481% higher.
  • Herring contains 19 times more vitamin B3 than surimi. While herring contains 4.124mg of vitamin B3, surimi contains only 0.22mg.
  • Surimi has less saturated fat.
  • Herring has a lower glycemic index (0) than surimi (50).

Fish, herring, Atlantic, cooked, dry heat and Fish, surimi are the varieties used in this article.

Infographic

Herring vs Surimi 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%
Surimi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +722.2%
Contains more PotassiumPotassium +274.1%
Contains more IronIron +442.3%
Contains more CopperCopper +268.8%
Contains more ZincZinc +284.8%
Contains less SodiumSodium -19.6%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +66.5%
~equal in Magnesium ~43mg
~equal in Phosphorus ~282mg

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
12
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%
Surimi
0
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% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin EVitamin E +117.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +1323.8%
Contains more Vitamin B3Vitamin B3 +1774.5%
Contains more Vitamin B5Vitamin B5 +957.1%
Contains more Vitamin B6Vitamin B6 +1060%
Contains more Vitamin B12Vitamin B12 +721.3%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Herring Surimi DV% diff.
Vitamin B12 13.14µg 1.6µg 481%
Selenium 46.8µg 28.1µg 34%
Vitamin D 214IU 27%
Vitamin D 5.4µg 27%
Vitamin B3 4.124mg 0.22mg 24%
Vitamin B6 0.348mg 0.03mg 24%
Vitamin B2 0.299mg 0.021mg 21%
Cholesterol 77mg 30mg 16%
Fats 11.59g 0.9g 16%
Protein 23.03g 15.18g 16%
Choline 83.3mg 15%
Polyunsaturated fat 2.735g 0.443g 15%
Iron 1.41mg 0.26mg 14%
Vitamin B5 0.74mg 0.07mg 13%
Monounsaturated fat 4.79g 0.149g 12%
Saturated fat 2.615g 0.191g 11%
Copper 0.118mg 0.032mg 10%
Zinc 1.27mg 0.33mg 9%
Potassium 419mg 112mg 9%
Vitamin B1 0.112mg 0.02mg 8%
Calcium 74mg 9mg 7%
Calories 203kcal 99kcal 5%
Vitamin E 1.37mg 0.63mg 5%
Phosphorus 303mg 282mg 3%
Folate 12µg 2µg 3%
Vitamin A 36µg 20µg 2%
Carbs 0g 6.85g 2%
Manganese 0.04mg 0.011mg 1%
Sodium 115mg 143mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 0g 6.85g N/A
Magnesium 41mg 43mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.258mg 0.092mg 0%
Threonine 1.01mg 0.734mg 0%
Isoleucine 1.061mg 0.709mg 0%
Leucine 1.872mg 1.202mg 0%
Lysine 2.115mg 1.387mg 0%
Methionine 0.682mg 0.515mg 0%
Phenylalanine 0.899mg 0.595mg 0%
Valine 1.187mg 0.77mg 0%
Histidine 0.678mg 0.35mg 0%
Omega-3 - EPA 0.909g 0.157g N/A
Omega-3 - DHA 1.105g 0.241g N/A
Omega-3 - DPA 0.071g 0.014g 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
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +51.7%
Contains more FatsFats +1187.8%
Contains more OtherOther +67.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +19%

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
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +3114.8%
Contains more Poly. FatPolyunsaturated fat +517.4%
Contains less Sat. FatSaturated fat -92.7%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.