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
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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 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +87.2% |
| Contains less Sat. FatSaturated fat | -55.6% |
~equal in
Polyunsaturated fat
~2.755g
