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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 for 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.

Infographic

Herring vs Whitefish 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more CalciumCalcium +124.2%
Contains more IronIron +200%
Contains more CopperCopper +28.3%
Contains more SeleniumSelenium +188.9%
Contains more PhosphorusPhosphorus +14.2%
Contains less SodiumSodium -43.5%
Contains more ManganeseManganese +115%
~equal in Magnesium ~42mg
~equal in Potassium ~406mg
~equal in Zinc ~1.27mg

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.
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%
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B12Vitamin B12 +1268.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +52.7%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more FolateFolate +41.7%
~equal in Vitamin A ~39µg
~equal in Vitamin B3 ~3.846mg
~equal in Vitamin B6 ~0.346mg

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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more FatsFats +54.3%
Contains more OtherOther +140.2%
~equal in Protein ~24.47g
~equal in Carbs ~0g
~equal in Water ~65.09g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Mono. FatMonounsaturated fat +87.2%
Contains less Sat. FatSaturated fat -55.6%
~equal in Polyunsaturated fat ~2.755g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Whitefish DV% diff.
Vitamin B12 13.14µg 0.96µg 508%
Selenium 46.8µg 16.2µg 56%
Vitamin D 214IU 27%
Vitamin D 5.4µg 27%
Choline 83.3mg 15%
Iron 1.41mg 0.47mg 12%
Vitamin B2 0.299mg 0.154mg 11%
Vitamin E 1.37mg 9%
Saturated fat 2.615g 1.162g 7%
Phosphorus 303mg 346mg 6%
Fats 11.59g 7.51g 6%
Monounsaturated fat 4.79g 2.559g 6%
Vitamin B1 0.112mg 0.171mg 5%
Calcium 74mg 33mg 4%
Protein 23.03g 24.47g 3%
Vitamin B5 0.74mg 0.865mg 3%
Copper 0.118mg 0.092mg 3%
Calories 203kcal 172kcal 2%
Vitamin B3 4.124mg 3.846mg 2%
Manganese 0.04mg 0.086mg 2%
Sodium 115mg 65mg 2%
Folate 12µg 17µg 1%
Vitamin C 0.7mg 0mg 1%
Cholesterol 77mg 77mg 0%
Magnesium 41mg 42mg 0%
Potassium 419mg 406mg 0%
Zinc 1.27mg 1.27mg 0%
Vitamin A 36µg 39µg 0%
Vitamin B6 0.348mg 0.346mg 0%
Vitamin K 0.1µg 0%
Polyunsaturated fat 2.735g 2.755g 0%
Tryptophan 0.258mg 0.274mg 0%
Threonine 1.01mg 1.073mg 0%
Isoleucine 1.061mg 1.128mg 0%
Leucine 1.872mg 1.989mg 0%
Lysine 2.115mg 2.248mg 0%
Methionine 0.682mg 0.724mg 0%
Phenylalanine 0.899mg 0.955mg 0%
Valine 1.187mg 1.261mg 0%
Histidine 0.678mg 0.721mg 0%
Omega-3 - EPA 0.909g 0.406g N/A
Omega-3 - DHA 1.105g 1.206g N/A
Omega-3 - DPA 0.071g 0.209g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Whitefish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
163%
Herring
33%
Whitefish
Minerals Daily Need Coverage Score
62%
Herring
41%
Whitefish

Comparison summary

Which food is lower in Sugar?
Whitefish
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish
Whitefish contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Whitefish
Whitefish is lower in Saturated fat (difference - 1.453g)
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 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 ($)

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.