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Surimi vs. Herring — In-Depth Nutrition Comparison

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How are surimi and herring different?

  • Herring has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, iron, vitamin B5, and copper than surimi.
  • Daily need coverage for vitamin B12 for herring is 481% higher.
  • Surimi has less cholesterol.
  • Herring has a lower glycemic index (0) than surimi (50).

Fish, surimi and Fish, herring, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Surimi 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.
Surimi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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%
Contains more CalciumCalcium +722.2%
Contains more PotassiumPotassium +274.1%
Contains more IronIron +442.3%
Contains more CopperCopper +268.8%
Contains more ZincZinc +284.8%
Contains less SodiumSodium -19.6%
Contains more ManganeseManganese +263.6%
Contains more SeleniumSelenium +66.5%
~equal in Magnesium ~41mg
~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.
Surimi
0
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Herring
12
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +80%
Contains more Vitamin EVitamin E +117.5%
Contains more Vitamin B1Vitamin B1 +460%
Contains more Vitamin B2Vitamin B2 +1323.8%
Contains more Vitamin B3Vitamin B3 +1774.5%
Contains more Vitamin B5Vitamin B5 +957.1%
Contains more Vitamin B6Vitamin B6 +1060%
Contains more Vitamin B12Vitamin B12 +721.3%
Contains more FolateFolate +500%
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Surimi Herring DV% diff.
Vitamin B12 1.6µg 13.14µg 481%
Selenium 28.1µg 46.8µg 34%
Vitamin D 214IU 27%
Vitamin D 5.4µg 27%
Vitamin B3 0.22mg 4.124mg 24%
Vitamin B6 0.03mg 0.348mg 24%
Vitamin B2 0.021mg 0.299mg 21%
Cholesterol 30mg 77mg 16%
Fats 0.9g 11.59g 16%
Protein 15.18g 23.03g 16%
Choline 83.3mg 15%
Polyunsaturated fat 0.443g 2.735g 15%
Iron 0.26mg 1.41mg 14%
Vitamin B5 0.07mg 0.74mg 13%
Monounsaturated fat 0.149g 4.79g 12%
Saturated fat 0.191g 2.615g 11%
Copper 0.032mg 0.118mg 10%
Zinc 0.33mg 1.27mg 9%
Potassium 112mg 419mg 9%
Vitamin B1 0.02mg 0.112mg 8%
Calcium 9mg 74mg 7%
Calories 99kcal 203kcal 5%
Vitamin E 0.63mg 1.37mg 5%
Phosphorus 282mg 303mg 3%
Folate 2µg 12µg 3%
Vitamin A 20µg 36µg 2%
Carbs 6.85g 0g 2%
Manganese 0.011mg 0.04mg 1%
Sodium 143mg 115mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 6.85g 0g N/A
Magnesium 43mg 41mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.092mg 0.258mg 0%
Threonine 0.734mg 1.01mg 0%
Isoleucine 0.709mg 1.061mg 0%
Leucine 1.202mg 1.872mg 0%
Lysine 1.387mg 2.115mg 0%
Methionine 0.515mg 0.682mg 0%
Phenylalanine 0.595mg 0.899mg 0%
Valine 0.77mg 1.187mg 0%
Histidine 0.35mg 0.678mg 0%
Omega-3 - EPA 0.157g 0.909g N/A
Omega-3 - DHA 0.241g 1.105g N/A
Omega-3 - DPA 0.014g 0.071g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 CarbsCarbs +∞%
Contains more WaterWater +19%
Contains more ProteinProtein +51.7%
Contains more FatsFats +1187.8%
Contains more OtherOther +67.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
26% 47% 27%
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 -92.7%
Contains more Mono. FatMonounsaturated fat +3114.8%
Contains more Poly. FatPolyunsaturated fat +517.4%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.