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  6. Trout vs. Herring

Trout vs. Herring — In-Depth Nutrition Comparison

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Differences between Trout and Herring

  • Trout is higher in Vitamin D, Vitamin B5, Vitamin B3, Vitamin E , and Vitamin A RAE, however, Herring is richer in Vitamin B12, Selenium, Vitamin B2, Iron, and Copper.
  • Herring's daily need coverage for Vitamin B12 is 376% higher.
  • Trout has 4 times more Vitamin D than Herring. While Trout has 759IU of Vitamin D, Herring has only 214IU.

The food types used in this comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat.

Infographic

Trout 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.
Trout
Trout
2
:
8
Herring
Herring
Contains less Sodium -47%
Contains more Calcium +146.7%
Contains more Iron +291.7%
Contains more Magnesium +36.7%
Contains more Phosphorus +12.2%
Contains more Zinc +135.2%
Contains more Copper +114.5%
Contains more Manganese +207.7%
Contains more Selenium +66.5%
Equal in Potassium - 419
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains less Sodium -47%
Contains more Calcium +146.7%
Contains more Iron +291.7%
Contains more Magnesium +36.7%
Contains more Phosphorus +12.2%
Contains more Zinc +135.2%
Contains more Copper +114.5%
Contains more Manganese +207.7%
Contains more Selenium +66.5%
Equal in Potassium - 419

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.
Trout
Trout
8
:
2
Herring
Herring
Contains more Vitamin A +150.8%
Contains more Vitamin E +103.6%
Contains more Vitamin D +251.9%
Contains more Vitamin C +314.3%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B3 +61.2%
Contains more Vitamin B5 +168.9%
Contains more Vitamin B6 +10.9%
Contains more Vitamin B2 +179.4%
Contains more Vitamin B12 +219.7%
Equal in Vitamin B6 - 0.348
Equal in Folate - 12
Equal in Vitamin K - 0.1
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
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 A +150.8%
Contains more Vitamin E +103.6%
Contains more Vitamin D +251.9%
Contains more Vitamin C +314.3%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B3 +61.2%
Contains more Vitamin B5 +168.9%
Contains more Vitamin B6 +10.9%
Contains more Vitamin B2 +179.4%
Contains more Vitamin B12 +219.7%
Equal in Vitamin B6 - 0.348
Equal in Folate - 12
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
2
:
2
Herring
Herring
Contains more Fats +57%
Contains more Other +1120%
Equal in Protein - 23.03
Equal in Water - 64.16
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 Fats +57%
Contains more Other +1120%
Equal in Protein - 23.03
Equal in Water - 64.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
1
:
2
Herring
Herring
Contains less Saturated Fat -36.9%
Contains more Monounsaturated Fat +102.7%
Contains more Polyunsaturated fat +52%
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains less Saturated Fat -36.9%
Contains more Monounsaturated Fat +102.7%
Contains more Polyunsaturated fat +52%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Trout Herring Opinion
Protein 23.8g 23.03g Trout
Fats 7.38g 11.59g Herring
Calories 168kcal 203kcal Herring
Calcium 30mg 74mg Herring
Iron 0.36mg 1.41mg Herring
Magnesium 30mg 41mg Herring
Phosphorus 270mg 303mg Herring
Potassium 450mg 419mg Trout
Sodium 61mg 115mg Trout
Zinc 0.54mg 1.27mg Herring
Copper 0.055mg 0.118mg Herring
Manganese 0.013mg 0.04mg Herring
Selenium 28.1µg 46.8µg Herring
Vitamin A 301IU 120IU Trout
Vitamin A RAE 100µg 36µg Trout
Vitamin E 2.79mg 1.37mg Trout
Vitamin D 759IU 214IU Trout
Vitamin D 19µg 5.4µg Trout
Vitamin C 2.9mg 0.7mg Trout
Vitamin B1 0.143mg 0.112mg Trout
Vitamin B2 0.107mg 0.299mg Herring
Vitamin B3 6.646mg 4.124mg Trout
Vitamin B5 1.99mg 0.74mg Trout
Vitamin B6 0.386mg 0.348mg Trout
Folate 12µg 12µg
Vitamin B12 4.11µg 13.14µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.279mg 0.258mg Trout
Threonine 1.092mg 1.01mg Trout
Isoleucine 1.148mg 1.061mg Trout
Leucine 2.025mg 1.872mg Trout
Lysine 2.287mg 2.115mg Trout
Methionine 0.738mg 0.682mg Trout
Phenylalanine 0.973mg 0.899mg Trout
Valine 1.283mg 1.187mg Trout
Histidine 0.733mg 0.678mg Trout
Cholesterol 70mg 77mg Trout
Trans Fat 0.056g Herring
Saturated Fat 1.651g 2.615g Trout
Omega-3 - DHA 0.616g 1.105g Herring
Omega-3 - EPA 0.259g 0.909g Herring
Omega-3 - DPA 0.109g 0.071g Trout
Monounsaturated Fat 2.363g 4.79g Herring
Polyunsaturated fat 1.799g 2.735g Herring
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout 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
131%
Trout
179%
Herring
Minerals Daily Need Coverage Score
40%
Trout
62%
Herring

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 54mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Trout
Trout is lower in Saturated Fat (difference - 0.964g)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is richer in minerals?
Herring
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 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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.