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Smoked salmon vs. Herring — In-Depth Nutrition Comparison

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What are the differences between Smoked salmon and Herring?

  • Smoked salmon is higher in Vitamin D, and Copper, yet Herring is higher in Vitamin B12, Selenium, Phosphorus, Vitamin B2, and Zinc.
  • Herring's daily need coverage for Vitamin B12 is 412% more.
  • Smoked salmon has 6 times more Sodium than Herring. While Smoked salmon has 672mg of Sodium, Herring has only 115mg.

We used Fish, salmon, chinook, smoked and Fish, herring, Atlantic, cooked, dry heat types in this article.

Infographic

Smoked salmon vs Herring 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 Copper +94.9%
Contains more Calcium +572.7%
Contains more Iron +65.9%
Contains more Magnesium +127.8%
Contains more Phosphorus +84.8%
Contains more Potassium +139.4%
Contains less Sodium -82.9%
Contains more Zinc +309.7%
Contains more Manganese +135.3%
Contains more Selenium +44.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains more Copper +94.9%
Contains more Calcium +572.7%
Contains more Iron +65.9%
Contains more Magnesium +127.8%
Contains more Phosphorus +84.8%
Contains more Potassium +139.4%
Contains less Sodium -82.9%
Contains more Zinc +309.7%
Contains more Manganese +135.3%
Contains more Selenium +44.4%

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 D +216.7%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +17.6%
Contains more Vitamin A +37.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +387%
Contains more Vitamin B2 +196%
Contains more Vitamin B6 +25.2%
Contains more Folate +500%
Contains more Vitamin B12 +303.1%
Equal in Vitamin E - 1.37
Equal in Choline - 83.3
Equal in Vitamin K - 0.1
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% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 49% 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 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 46% 1%
Contains more Vitamin D +216.7%
Contains more Vitamin B3 +14.5%
Contains more Vitamin B5 +17.6%
Contains more Vitamin A +37.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +387%
Contains more Vitamin B2 +196%
Contains more Vitamin B6 +25.2%
Contains more Folate +500%
Contains more Vitamin B12 +303.1%
Equal in Vitamin E - 1.37
Equal in Choline - 83.3
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +12.2%
Contains more Other +342.6%
Contains more Protein +26%
Contains more Fats +168.3%
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more Water +12.2%
Contains more Other +342.6%
Contains more Protein +26%
Contains more Fats +168.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +136.8%
Contains more Polyunsaturated fat +174.9%
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +136.8%
Contains more Polyunsaturated fat +174.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Herring Opinion
Protein 18.28g 23.03g Herring
Fats 4.32g 11.59g Herring
Calories 117kcal 203kcal Herring
Calcium 11mg 74mg Herring
Iron 0.85mg 1.41mg Herring
Magnesium 18mg 41mg Herring
Phosphorus 164mg 303mg Herring
Potassium 175mg 419mg Herring
Sodium 672mg 115mg Herring
Zinc 0.31mg 1.27mg Herring
Copper 0.23mg 0.118mg Smoked salmon
Manganese 0.017mg 0.04mg Herring
Selenium 32.4µg 46.8µg Herring
Vitamin A 87IU 120IU Herring
Vitamin A RAE 26µg 36µg Herring
Vitamin E 1.35mg 1.37mg Herring
Vitamin D 685IU 214IU Smoked salmon
Vitamin D 17.1µg 5.4µg Smoked salmon
Vitamin C 0mg 0.7mg Herring
Vitamin B1 0.023mg 0.112mg Herring
Vitamin B2 0.101mg 0.299mg Herring
Vitamin B3 4.72mg 4.124mg Smoked salmon
Vitamin B5 0.87mg 0.74mg Smoked salmon
Vitamin B6 0.278mg 0.348mg Herring
Folate 2µg 12µg Herring
Vitamin B12 3.26µg 13.14µg Herring
Choline 89mg 83.3mg Smoked salmon
Vitamin K 0.1µg 0.1µg
Tryptophan 0.205mg 0.258mg Herring
Threonine 0.801mg 1.01mg Herring
Isoleucine 0.842mg 1.061mg Herring
Leucine 1.486mg 1.872mg Herring
Lysine 1.679mg 2.115mg Herring
Methionine 0.541mg 0.682mg Herring
Phenylalanine 0.714mg 0.899mg Herring
Valine 0.942mg 1.187mg Herring
Histidine 0.538mg 0.678mg Herring
Cholesterol 23mg 77mg Smoked salmon
Saturated Fat 0.929g 2.615g Smoked salmon
Omega-3 - DHA 0.267g 1.105g Herring
Omega-3 - EPA 0.183g 0.909g Herring
Omega-3 - DPA 0.073g 0.071g Smoked salmon
Monounsaturated Fat 2.023g 4.79g Herring
Polyunsaturated fat 0.995g 2.735g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Herring
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
95%
Smoked salmon
169%
Herring
Minerals Daily Need Coverage Score
49%
Smoked salmon
62%
Herring

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 54mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 1.686g)
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 557mg)
Which food is cheaper?
Herring
Herring is cheaper (difference - $14)
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 Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.