Sockeye salmon vs. Herring — In-Depth Nutrition Comparison

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What are the main differences between sockeye salmon and herring?

Sockeye salmon is richer in vitamin D, vitamin B3, vitamin B6, and vitamin B5, yet herring is richer in vitamin B12, selenium, iron, zinc, and calcium.
Herring's daily need coverage for vitamin B12 is 361% higher.
Sockeye salmon has 3 times more vitamin D than herring. Sockeye salmon has 670IU of vitamin D, while herring has 214IU.
Sockeye salmon contains less saturated fat.

We used Fish, salmon, sockeye, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat types in this comparison.

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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.

Sockeye salmon

Herring

Contains less SodiumSodium

-20%

Contains more MagnesiumMagnesium	+13.9%
Contains more CalciumCalcium	+572.7%
Contains more IronIron	+171.2%
Contains more CopperCopper	+55.3%
Contains more ZincZinc	+130.9%
Contains more ManganeseManganese	+207.7%
Contains more SeleniumSelenium	+31.8%

~equal in Potassium ~419mg

~equal in Phosphorus ~303mg

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.

Sockeye salmon

Herring

Contains more Vitamin AVitamin A	+61.1%
Contains more Vitamin DVitamin D	+209.3%
Contains more Vitamin B1Vitamin B1	+40.2%
Contains more Vitamin B3Vitamin B3	+145.5%
Contains more Vitamin B5Vitamin B5	+72.2%
Contains more Vitamin B6Vitamin B6	+137.6%
Contains more CholineCholine	+35.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+38.4%
Contains more Vitamin B2Vitamin B2	+21.5%
Contains more Vitamin B12Vitamin B12	+194%
Contains more FolateFolate	+71.4%

~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	4.47µg	13.14µg	361%
Vitamin D	16.7µg	5.4µg	57%
Vitamin D	670IU	214IU	57%
Vitamin B3	10.123mg	4.124mg	37%
Vitamin B6	0.827mg	0.348mg	37%
Selenium	35.5µg	46.8µg	21%
Vitamin B5	1.274mg	0.74mg	11%
Iron	0.52mg	1.41mg	11%
Fats	5.57g	11.59g	9%
Polyunsaturated fat	1.327g	2.735g	9%
Monounsaturated fat	1.864g	4.79g	7%
Saturated fat	0.969g	2.615g	7%
Zinc	0.55mg	1.27mg	7%
Protein	26.48g	23.03g	7%
Calcium	11mg	74mg	6%
Copper	0.076mg	0.118mg	5%
Cholesterol	61mg	77mg	5%
Choline	112.6mg	83.3mg	5%
Vitamin B1	0.157mg	0.112mg	4%
Vitamin B2	0.246mg	0.299mg	4%
Vitamin E	0.99mg	1.37mg	3%
Calories	156kcal	203kcal	2%
Vitamin A	58µg	36µg	2%
Manganese	0.013mg	0.04mg	1%
Sodium	92mg	115mg	1%
Folate	7µg	12µg	1%
Potassium	436mg	419mg	1%
Magnesium	36mg	41mg	1%
Vitamin C	0mg	0.7mg	1%
Phosphorus	305mg	303mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.023g		N/A
Tryptophan	0.335mg	0.258mg	0%
Threonine	1.247mg	1.01mg	0%
Isoleucine	1.274mg	1.061mg	0%
Leucine	2.185mg	1.872mg	0%
Lysine	2.574mg	2.115mg	0%
Methionine	0.858mg	0.682mg	0%
Phenylalanine	1.086mg	0.899mg	0%
Valine	1.461mg	1.187mg	0%
Histidine	0.711mg	0.678mg	0%
Omega-3 - EPA	0.299g	0.909g	N/A
Omega-3 - DHA	0.56g	1.105g	N/A
Omega-3 - DPA	0.093g	0.071g	N/A
Omega-6 - Eicosadienoic acid	0.019g		N/A