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  6. Tilapia vs. Herring

Tilapia vs. Herring — In-Depth Nutrition Comparison

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Important differences between Tilapia and Herring

  • Tilapia has more Selenium, however, Herring is richer in Vitamin B12, Vitamin B2, Vitamin B6, Phosphorus, Vitamin D, Iron, and Zinc.
  • Herring's daily need coverage for Vitamin B12 is 470% more.
  • Tilapia contains less Cholesterol.

The food varieties used in the comparison are Fish, tilapia, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat.

Infographic

Tilapia vs Herring infographic
Infographic link

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.
Tilapia
Tilapia
2
:
8
Herring
Herring
Contains less Sodium -51.3%
Contains more Selenium +16.2%
Contains more Calcium +428.6%
Contains more Iron +104.3%
Contains more Magnesium +20.6%
Contains more Phosphorus +48.5%
Contains more Potassium +10.3%
Contains more Zinc +209.8%
Contains more Copper +57.3%
Equal in Manganese - 0.04
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains less Sodium -51.3%
Contains more Selenium +16.2%
Contains more Calcium +428.6%
Contains more Iron +104.3%
Contains more Magnesium +20.6%
Contains more Phosphorus +48.5%
Contains more Potassium +10.3%
Contains more Zinc +209.8%
Contains more Copper +57.3%
Equal in Manganese - 0.04

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.
Tilapia
Tilapia
2
:
10
Herring
Herring
Contains more Vitamin B3 +15.1%
Contains more Vitamin K +800%
Contains more Vitamin A +∞%
Contains more Vitamin E +73.4%
Contains more Vitamin D +45.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.4%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +182.9%
Contains more Folate +100%
Contains more Vitamin B12 +606.5%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Contains more Vitamin B3 +15.1%
Contains more Vitamin K +800%
Contains more Vitamin A +∞%
Contains more Vitamin E +73.4%
Contains more Vitamin D +45.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20.4%
Contains more Vitamin B2 +309.6%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +182.9%
Contains more Folate +100%
Contains more Vitamin B12 +606.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
2
:
2
Herring
Herring
Contains more Protein +13.5%
Contains more Water +11.6%
Contains more Fats +337.4%
Equal in Other - 1.22
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more Protein +13.5%
Contains more Water +11.6%
Contains more Fats +337.4%
Equal in Other - 1.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
1
:
2
Herring
Herring
Contains less Saturated Fat -64.1%
Contains more Monounsaturated Fat +401.6%
Contains more Polyunsaturated fat +355.8%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains less Saturated Fat -64.1%
Contains more Monounsaturated Fat +401.6%
Contains more Polyunsaturated fat +355.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilapia Herring Opinion
Protein 26.15g 23.03g Tilapia
Fats 2.65g 11.59g Herring
Calories 128kcal 203kcal Herring
Calcium 14mg 74mg Herring
Iron 0.69mg 1.41mg Herring
Magnesium 34mg 41mg Herring
Phosphorus 204mg 303mg Herring
Potassium 380mg 419mg Herring
Sodium 56mg 115mg Tilapia
Zinc 0.41mg 1.27mg Herring
Copper 0.075mg 0.118mg Herring
Manganese 0.037mg 0.04mg Herring
Selenium 54.4µg 46.8µg Tilapia
Vitamin A 0IU 120IU Herring
Vitamin A RAE 0µg 36µg Herring
Vitamin E 0.79mg 1.37mg Herring
Vitamin D 150IU 214IU Herring
Vitamin D 3.7µg 5.4µg Herring
Vitamin C 0mg 0.7mg Herring
Vitamin B1 0.093mg 0.112mg Herring
Vitamin B2 0.073mg 0.299mg Herring
Vitamin B3 4.745mg 4.124mg Tilapia
Vitamin B5 0.664mg 0.74mg Herring
Vitamin B6 0.123mg 0.348mg Herring
Folate 6µg 12µg Herring
Vitamin B12 1.86µg 13.14µg Herring
Vitamin K 0.9µg 0.1µg Tilapia
Tryptophan 0.265mg 0.258mg Tilapia
Threonine 1.156mg 1.01mg Tilapia
Isoleucine 1.22mg 1.061mg Tilapia
Leucine 2.04mg 1.872mg Tilapia
Lysine 2.315mg 2.115mg Tilapia
Methionine 0.766mg 0.682mg Tilapia
Phenylalanine 1.05mg 0.899mg Tilapia
Valine 1.28mg 1.187mg Tilapia
Histidine 0.585mg 0.678mg Herring
Cholesterol 57mg 77mg Tilapia
Saturated Fat 0.94g 2.615g Tilapia
Omega-3 - DHA 0.13g 1.105g Herring
Omega-3 - EPA 0.005g 0.909g Herring
Omega-3 - DPA 0.06g 0.071g Herring
Monounsaturated Fat 0.955g 4.79g Herring
Polyunsaturated fat 0.6g 2.735g Herring
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia 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
47%
Tilapia
179%
Herring
Minerals Daily Need Coverage Score
52%
Tilapia
62%
Herring

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 1.675g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.