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Herring vs. Tuna salad — In-Depth Nutrition Comparison

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How are Herring and Tuna salad different?

  • Herring is richer in Vitamin B12, Vitamin B6, Phosphorus, Vitamin B2, Selenium, Vitamin B5, and Potassium, while Tuna salad is higher in Vitamin B3.
  • Herring covers your daily need of Vitamin B12 498% more than Tuna salad.
  • Herring contains 6 times more Cholesterol than Tuna salad. Herring contains 77mg of Cholesterol, while Tuna salad contains 13mg.

Fish, herring, Atlantic, cooked, dry heat and Fish, tuna salad types were used in this article.

Infographic

Herring vs Tuna salad 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 Calcium +335.3%
Contains more Iron +41%
Contains more Magnesium +115.8%
Contains more Phosphorus +70.2%
Contains more Potassium +135.4%
Contains less Sodium -71.4%
Contains more Zinc +126.8%
Contains more Selenium +13.6%
Contains more Copper +22.9%
Equal in Manganese - 0.04
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 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +335.3%
Contains more Iron +41%
Contains more Magnesium +115.8%
Contains more Phosphorus +70.2%
Contains more Potassium +135.4%
Contains less Sodium -71.4%
Contains more Zinc +126.8%
Contains more Selenium +13.6%
Contains more Copper +22.9%
Equal in Manganese - 0.04

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
:
Contains more Vitamin A +23.7%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B2 +327.1%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +329.6%
Contains more Folate +50%
Contains more Vitamin B12 +995%
Contains more Vitamin C +214.3%
Contains more Vitamin B3 +62.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 46% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0% 0%
Contains more Vitamin A +23.7%
Contains more Vitamin B1 +261.3%
Contains more Vitamin B2 +327.1%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +329.6%
Contains more Folate +50%
Contains more Vitamin B12 +995%
Contains more Vitamin C +214.3%
Contains more Vitamin B3 +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +43.6%
Contains more Fats +25.2%
Contains more Carbs +∞%
Contains more Other +74.6%
Equal in Water - 63.16
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +43.6%
Contains more Fats +25.2%
Contains more Carbs +∞%
Contains more Other +74.6%
Equal in Water - 63.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +65.9%
Contains less Saturated Fat -41%
Contains more Polyunsaturated fat +50.7%
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains more Monounsaturated Fat +65.9%
Contains less Saturated Fat -41%
Contains more Polyunsaturated fat +50.7%

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 salad
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Herring Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 23.03g 16.04g Herring
Fats 11.59g 9.26g Herring
Carbs 0g 9.41g Tuna salad
Calories 203kcal 187kcal Herring
Calcium 74mg 17mg Herring
Iron 1.41mg 1mg Herring
Magnesium 41mg 19mg Herring
Phosphorus 303mg 178mg Herring
Potassium 419mg 178mg Herring
Sodium 115mg 402mg Herring
Zinc 1.27mg 0.56mg Herring
Copper 0.118mg 0.145mg Tuna salad
Manganese 0.04mg 0.04mg
Selenium 46.8µg 41.2µg Herring
Vitamin A 120IU 97IU Herring
Vitamin A RAE 36µg 24µg Herring
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0.7mg 2.2mg Tuna salad
Vitamin B1 0.112mg 0.031mg Herring
Vitamin B2 0.299mg 0.07mg Herring
Vitamin B3 4.124mg 6.7mg Tuna salad
Vitamin B5 0.74mg 0.26mg Herring
Vitamin B6 0.348mg 0.081mg Herring
Folate 12µg 8µg Herring
Vitamin B12 13.14µg 1.2µg Herring
Choline 83.3mg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.258mg 0.18mg Herring
Threonine 1.01mg 0.701mg Herring
Isoleucine 1.061mg 0.739mg Herring
Leucine 1.872mg 1.293mg Herring
Lysine 2.115mg 1.457mg Herring
Methionine 0.682mg 0.47mg Herring
Phenylalanine 0.899mg 0.626mg Herring
Valine 1.187mg 0.824mg Herring
Histidine 0.678mg 0.467mg Herring
Cholesterol 77mg 13mg Tuna salad
Saturated Fat 2.615g 1.544g Tuna salad
Omega-3 - DHA 1.105g 0.055g Herring
Omega-3 - EPA 0.909g 0.014g Herring
Omega-3 - DPA 0.071g Herring
Monounsaturated Fat 4.79g 2.887g Herring
Polyunsaturated fat 2.735g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
169%
Herring
27%
Tuna salad
Minerals Daily Need Coverage Score
62%
Herring
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 64mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 1.071g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 287mg)
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 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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.