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.
| 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
Protein:
23.03 g
Fats:
11.59 g
Carbs:
0 g
Water:
64.16 g
Other:
1.22 g
| Contains more ProteinProtein | +15% |
| Contains more FatsFats | +108.1% |
| Contains more OtherOther | +96.8% |
~equal in
Carbs
~0g
~equal in
Water
~64.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
Saturated fat:
Sat. Fat
2.615 g
Monounsaturated fat:
Mono. Fat
4.79 g
Polyunsaturated fat:
Poly. Fat
2.735 g
| Contains less Sat. FatSaturated fat | -62.9% |
| Contains more Mono. FatMonounsaturated fat | +157% |
| Contains more Poly. FatPolyunsaturated fat | +106.1% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
113%
163%
Minerals Daily Need Coverage Score
47%
62%
Comparison summary
Which food is lower in Cholesterol?
Sockeye salmon is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Sockeye salmon contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 1.646g)
Which food is cheaper?
Herring is cheaper (difference - $13)
Which food is richer in minerals?
Herring is relatively richer in minerals
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.