Herring vs. Whitefish — In-Depth Nutrition Comparison
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Summary of differences between Herring and Whitefish
- Herring has more Vitamin B12, Selenium, Iron, Vitamin B2, and Monounsaturated Fat, while Whitefish has more Phosphorus.
- Herring covers your daily need of Vitamin B12 508% more than Whitefish.
- Herring contains 3 times more Iron than Whitefish. While Herring contains 1.41mg of Iron, Whitefish contains only 0.47mg.
- The amount of Saturated Fat in Whitefish is lower.
These are the specific foods used in this comparison Fish, herring, Atlantic, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.
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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.
Contains
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Calcium
+124.2%
Contains
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Iron
+200%
Contains
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Copper
+28.3%
Contains
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Selenium
+188.9%
Contains
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Phosphorus
+14.2%
Contains
less
Sodium
-43.5%
Contains
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Manganese
+115%
Equal in Magnesium - 42
Equal in Potassium - 406
Equal in Zinc - 1.27
Contains
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Calcium
+124.2%
Contains
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Iron
+200%
Contains
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Copper
+28.3%
Contains
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Selenium
+188.9%
Contains
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Phosphorus
+14.2%
Contains
less
Sodium
-43.5%
Contains
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Manganese
+115%
Equal in Magnesium - 42
Equal in Potassium - 406
Equal in Zinc - 1.27
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.
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Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+94.2%
Contains
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Vitamin B12
+1268.8%
Contains
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Vitamin B1
+52.7%
Contains
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Vitamin B5
+16.9%
Contains
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Folate
+41.7%
Equal in Vitamin A - 131
Equal in Vitamin B3 - 3.846
Equal in Vitamin B6 - 0.346
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+94.2%
Contains
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Vitamin B12
+1268.8%
Contains
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Vitamin B1
+52.7%
Contains
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Vitamin B5
+16.9%
Contains
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Folate
+41.7%
Equal in Vitamin A - 131
Equal in Vitamin B3 - 3.846
Equal in Vitamin B6 - 0.346
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+54.3%
Contains
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Other
+140.2%
Equal in Protein - 24.47
Equal in Water - 65.09
Contains
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Fats
+54.3%
Contains
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Other
+140.2%
Equal in Protein - 24.47
Equal in Water - 65.09
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+87.2%
Contains
less
Saturated Fat
-55.6%
Equal in Polyunsaturated fat - 2.755
Contains
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Monounsaturated Fat
+87.2%
Contains
less
Saturated Fat
-55.6%
Equal in Polyunsaturated fat - 2.755
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 23.03g | 24.47g |
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| Fats | 11.59g | 7.51g |
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| Calories | 203kcal | 172kcal |
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| Calcium | 74mg | 33mg |
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| Iron | 1.41mg | 0.47mg |
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| Magnesium | 41mg | 42mg |
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| Phosphorus | 303mg | 346mg |
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| Potassium | 419mg | 406mg |
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| Sodium | 115mg | 65mg |
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| Zinc | 1.27mg | 1.27mg | |
| Copper | 0.118mg | 0.092mg |
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| Manganese | 0.04mg | 0.086mg |
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| Selenium | 46.8µg | 16.2µg |
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| Vitamin A | 120IU | 131IU |
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| Vitamin A RAE | 36µg | 39µg |
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| Vitamin E | 1.37mg |
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| Vitamin D | 214IU |
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| Vitamin D | 5.4µg |
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| Vitamin C | 0.7mg | 0mg |
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| Vitamin B1 | 0.112mg | 0.171mg |
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| Vitamin B2 | 0.299mg | 0.154mg |
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| Vitamin B3 | 4.124mg | 3.846mg |
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| Vitamin B5 | 0.74mg | 0.865mg |
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| Vitamin B6 | 0.348mg | 0.346mg |
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| Folate | 12µg | 17µg |
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| Vitamin B12 | 13.14µg | 0.96µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.258mg | 0.274mg |
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| Threonine | 1.01mg | 1.073mg |
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| Isoleucine | 1.061mg | 1.128mg |
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| Leucine | 1.872mg | 1.989mg |
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| Lysine | 2.115mg | 2.248mg |
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| Methionine | 0.682mg | 0.724mg |
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| Phenylalanine | 0.899mg | 0.955mg |
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| Valine | 1.187mg | 1.261mg |
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| Histidine | 0.678mg | 0.721mg |
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| Cholesterol | 77mg | 77mg | |
| Saturated Fat | 2.615g | 1.162g |
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| Omega-3 - DHA | 1.105g | 1.206g |
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| Omega-3 - EPA | 0.909g | 0.406g |
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| Omega-3 - DPA | 0.071g | 0.209g |
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| Monounsaturated Fat | 4.79g | 2.559g |
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| Polyunsaturated fat | 2.735g | 2.755g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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%
35%
Minerals Daily Need Coverage Score
62%
41%
Comparison summary
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Whitefish is lower in Saturated Fat (difference - 1.453g)
Which food is richer in minerals?
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (77 mg)
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 ($)