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  6. Herring vs. Tuna

Herring vs. Tuna — In-Depth Nutrition Comparison

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Differences between Herring and Tuna

  • Herring is higher in Vitamin B12, Vitamin D, Vitamin B2, Copper, and Vitamin B5, however, Tuna is richer in Vitamin B3, Selenium, and Vitamin B6.
  • Herring's daily need coverage for Vitamin B12 is 450% higher.
  • Herring has 13 times more Saturated Fat than Tuna. While Herring has 2.615g of Saturated Fat, Tuna has only 0.205g.

The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Herring vs Tuna 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
5
:
5
Tuna
Tuna
Contains more Calcium +1750%
Contains more Iron +53.3%
Contains more Zinc +182.2%
Contains more Copper +174.4%
Contains more Manganese +207.7%
Contains more Potassium +25.8%
Contains less Sodium -53%
Contains more Selenium +131.2%
Equal in Magnesium - 42
Equal in Phosphorus - 333
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1750%
Contains more Iron +53.3%
Contains more Zinc +182.2%
Contains more Copper +174.4%
Contains more Manganese +207.7%
Contains more Potassium +25.8%
Contains less Sodium -53%
Contains more Selenium +131.2%
Equal in Magnesium - 42
Equal in Phosphorus - 333

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
8
:
3
Tuna
Tuna
Contains more Vitamin A +84.6%
Contains more Vitamin E +372.4%
Contains more Vitamin D +170%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B5 +121.6%
Contains more Folate +500%
Contains more Vitamin B12 +459.1%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B3 +435.2%
Contains more Vitamin B6 +198.3%
Equal in Vitamin K - 0.1
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +84.6%
Contains more Vitamin E +372.4%
Contains more Vitamin D +170%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B5 +121.6%
Contains more Folate +500%
Contains more Vitamin B12 +459.1%
Contains more Vitamin B1 +19.6%
Contains more Vitamin B3 +435.2%
Contains more Vitamin B6 +198.3%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
1
:
3
Tuna
Tuna
Contains more Fats +1864.4%
Contains more Protein +26.6%
Equal in Water - 68.98
Equal in Other - 1.28
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1864.4%
Contains more Protein +26.6%
Equal in Water - 68.98
Equal in Other - 1.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +3371%
Contains more Polyunsaturated fat +1462.9%
Contains less Saturated Fat -92.2%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +3371%
Contains more Polyunsaturated fat +1462.9%
Contains less Saturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Tuna Opinion
Protein 23.03g 29.15g Tuna
Fats 11.59g 0.59g Herring
Calories 203kcal 130kcal Herring
Calcium 74mg 4mg Herring
Iron 1.41mg 0.92mg Herring
Magnesium 41mg 42mg Tuna
Phosphorus 303mg 333mg Tuna
Potassium 419mg 527mg Tuna
Sodium 115mg 54mg Tuna
Zinc 1.27mg 0.45mg Herring
Copper 0.118mg 0.043mg Herring
Manganese 0.04mg 0.013mg Herring
Selenium 46.8µg 108.2µg Tuna
Vitamin A 120IU 65IU Herring
Vitamin A RAE 36µg 22µg Herring
Vitamin E 1.37mg 0.29mg Herring
Vitamin D 214IU 82IU Herring
Vitamin D 5.4µg 2µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.134mg Tuna
Vitamin B2 0.299mg 0.137mg Herring
Vitamin B3 4.124mg 22.07mg Tuna
Vitamin B5 0.74mg 0.334mg Herring
Vitamin B6 0.348mg 1.038mg Tuna
Folate 12µg 2µg Herring
Vitamin B12 13.14µg 2.35µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.258mg 0.313mg Tuna
Threonine 1.01mg 1.224mg Tuna
Isoleucine 1.061mg 1.287mg Tuna
Leucine 1.872mg 2.27mg Tuna
Lysine 2.115mg 2.565mg Tuna
Methionine 0.682mg 0.827mg Tuna
Phenylalanine 0.899mg 1.091mg Tuna
Valine 1.187mg 1.438mg Tuna
Histidine 0.678mg 0.822mg Tuna
Cholesterol 77mg 47mg Tuna
Trans Fat 0.02g Herring
Saturated Fat 2.615g 0.205g Tuna
Omega-3 - DHA 1.105g 0.105g Herring
Omega-3 - EPA 0.909g 0.015g Herring
Omega-3 - DPA 0.071g 0.005g Herring
Monounsaturated Fat 4.79g 0.138g Herring
Polyunsaturated fat 2.735g 0.175g Herring
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
62%
Herring
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.41g)
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 ($)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.