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  6. Herring vs. Tilapia

Herring vs. Tilapia — In-Depth Nutrition Comparison

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Important differences between Herring and Tilapia

  • Herring has more Vitamin B12, Vitamin B2, Vitamin B6, Phosphorus, Vitamin D, Iron, and Zinc, however, Tilapia is richer in Selenium.
  • Herring's daily need coverage for Vitamin B12 is 470% more.
  • Herring contains 4 times more Vitamin B2 than Tilapia. Herring contains 0.299mg of Vitamin B2, while Tilapia contains 0.073mg.
  • Tilapia contains less Saturated Fat.

The food varieties used in the comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, tilapia, cooked, dry heat.

Infographic

Herring vs Tilapia 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
8
:
2
Tilapia
Tilapia
Contains more Calcium +428.6%
Contains more Iron +104.3%
Contains more Magnesium +20.6%
Contains more Phosphorus +48.5%
Contains more Potassium +10.3%
Contains more Zinc +209.8%
Contains more Copper +57.3%
Contains less Sodium -51.3%
Contains more Selenium +16.2%
Equal in Potassium - 380
Equal in Manganese - 0.037
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Contains more Calcium +428.6%
Contains more Iron +104.3%
Contains more Magnesium +20.6%
Contains more Phosphorus +48.5%
Contains more Potassium +10.3%
Contains more Zinc +209.8%
Contains more Copper +57.3%
Contains less Sodium -51.3%
Contains more Selenium +16.2%
Equal in Potassium - 380
Equal in Manganese - 0.037

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
10
:
2
Tilapia
Tilapia
Contains more Vitamin A +∞%
Contains more Vitamin E +73.4%
Contains more Vitamin D +45.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.4%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +182.9%
Contains more Folate +100%
Contains more Vitamin B12 +606.5%
Contains more Vitamin B3 +15.1%
Contains more Vitamin K +800%
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%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +73.4%
Contains more Vitamin D +45.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.4%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +182.9%
Contains more Folate +100%
Contains more Vitamin B12 +606.5%
Contains more Vitamin B3 +15.1%
Contains more Vitamin K +800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Tilapia
Tilapia
Contains more Fats +337.4%
Contains more Protein +13.5%
Contains more Water +11.6%
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more Fats +337.4%
Contains more Protein +13.5%
Contains more Water +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Tilapia
Tilapia
Contains more Monounsaturated Fat +401.6%
Contains more Polyunsaturated fat +355.8%
Contains less Saturated Fat -64.1%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Contains more Monounsaturated Fat +401.6%
Contains more Polyunsaturated fat +355.8%
Contains less Saturated Fat -64.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Herring Tilapia
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Tilapia Opinion
Protein 23.03g 26.15g Tilapia
Fats 11.59g 2.65g Herring
Calories 203kcal 128kcal Herring
Calcium 74mg 14mg Herring
Iron 1.41mg 0.69mg Herring
Magnesium 41mg 34mg Herring
Phosphorus 303mg 204mg Herring
Potassium 419mg 380mg Herring
Sodium 115mg 56mg Tilapia
Zinc 1.27mg 0.41mg Herring
Copper 0.118mg 0.075mg Herring
Manganese 0.04mg 0.037mg Herring
Selenium 46.8µg 54.4µg Tilapia
Vitamin A 120IU 0IU Herring
Vitamin A RAE 36µg 0µg Herring
Vitamin E 1.37mg 0.79mg Herring
Vitamin D 214IU 150IU Herring
Vitamin D 5.4µg 3.7µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.093mg Herring
Vitamin B2 0.299mg 0.073mg Herring
Vitamin B3 4.124mg 4.745mg Tilapia
Vitamin B5 0.74mg 0.664mg Herring
Vitamin B6 0.348mg 0.123mg Herring
Folate 12µg 6µg Herring
Vitamin B12 13.14µg 1.86µg Herring
Vitamin K 0.1µg 0.9µg Tilapia
Tryptophan 0.258mg 0.265mg Tilapia
Threonine 1.01mg 1.156mg Tilapia
Isoleucine 1.061mg 1.22mg Tilapia
Leucine 1.872mg 2.04mg Tilapia
Lysine 2.115mg 2.315mg Tilapia
Methionine 0.682mg 0.766mg Tilapia
Phenylalanine 0.899mg 1.05mg Tilapia
Valine 1.187mg 1.28mg Tilapia
Histidine 0.678mg 0.585mg Herring
Cholesterol 77mg 57mg Tilapia
Saturated Fat 2.615g 0.94g Tilapia
Omega-3 - DHA 1.105g 0.13g Herring
Omega-3 - EPA 0.909g 0.005g Herring
Omega-3 - DPA 0.071g 0.06g Herring
Monounsaturated Fat 4.79g 0.955g Herring
Polyunsaturated fat 2.735g 0.6g Herring
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Tilapia
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
47%
Tilapia
Minerals Daily Need Coverage Score
62%
Herring
52%
Tilapia

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 1.675g)
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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.