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Tuna salad vs. Herring — In-Depth Nutrition Comparison

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How are tuna salad and herring different?

  • Tuna salad is richer in vitamin B3, while herring is higher in vitamin B12, vitamin B6, phosphorus, vitamin B2, selenium, vitamin B5, and potassium.
  • Herring covers your daily need for vitamin B12, 498% more than tuna salad.
  • Tuna salad contains 3 times more sodium than herring. Tuna salad contains 402mg of sodium, while herring contains 115mg.

Fish, tuna salad and Fish, herring, Atlantic, cooked, dry heat types were used in this article.

Infographic

Tuna salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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 CopperCopper +22.9%
Contains more MagnesiumMagnesium +115.8%
Contains more CalciumCalcium +335.3%
Contains more PotassiumPotassium +135.4%
Contains more IronIron +41%
Contains more ZincZinc +126.8%
Contains more PhosphorusPhosphorus +70.2%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +13.6%
~equal in Manganese ~0.04mg

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.
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Herring
11
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 +214.3%
Contains more Vitamin B3Vitamin B3 +62.5%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +261.3%
Contains more Vitamin B2Vitamin B2 +327.1%
Contains more Vitamin B5Vitamin B5 +184.6%
Contains more Vitamin B6Vitamin B6 +329.6%
Contains more Vitamin B12Vitamin B12 +995%
Contains more FolateFolate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 OtherOther +74.6%
Contains more ProteinProtein +43.6%
Contains more FatsFats +25.2%
~equal in Water ~64.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 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 -41%
Contains more Poly. FatPolyunsaturated fat +50.7%
Contains more Mono. FatMonounsaturated fat +65.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna salad Herring DV% diff.
Vitamin B12 1.2µg 13.14µg 498%
Vitamin D 5.4µg 27%
Vitamin D 214IU 27%
Cholesterol 13mg 77mg 21%
Vitamin B6 0.081mg 0.348mg 21%
Phosphorus 178mg 303mg 18%
Vitamin B2 0.07mg 0.299mg 18%
Vitamin B3 6.7mg 4.124mg 16%
Choline 83.3mg 15%
Protein 16.04g 23.03g 14%
Sodium 402mg 115mg 12%
Selenium 41.2µg 46.8µg 10%
Vitamin B5 0.26mg 0.74mg 10%
Vitamin E 1.37mg 9%
Polyunsaturated fat 4.122g 2.735g 9%
Potassium 178mg 419mg 7%
Vitamin B1 0.031mg 0.112mg 7%
Zinc 0.56mg 1.27mg 6%
Calcium 17mg 74mg 6%
Saturated fat 1.544g 2.615g 5%
Magnesium 19mg 41mg 5%
Monounsaturated fat 2.887g 4.79g 5%
Iron 1mg 1.41mg 5%
Fats 9.26g 11.59g 4%
Copper 0.145mg 0.118mg 3%
Carbs 9.41g 0g 3%
Vitamin C 2.2mg 0.7mg 2%
Calories 187kcal 203kcal 1%
Folate 8µg 12µg 1%
Vitamin A 24µg 36µg 1%
Net carbs 9.41g 0g N/A
Manganese 0.04mg 0.04mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.18mg 0.258mg 0%
Threonine 0.701mg 1.01mg 0%
Isoleucine 0.739mg 1.061mg 0%
Leucine 1.293mg 1.872mg 0%
Lysine 1.457mg 2.115mg 0%
Methionine 0.47mg 0.682mg 0%
Phenylalanine 0.626mg 0.899mg 0%
Valine 0.824mg 1.187mg 0%
Histidine 0.467mg 0.678mg 0%
Omega-3 - EPA 0.014g 0.909g N/A
Omega-3 - DHA 0.055g 1.105g N/A
Omega-3 - DPA 0.071g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad Herring
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
Tuna salad
163%
Herring
Minerals Daily Need Coverage Score
49%
Tuna salad
62%
Herring

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 64mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 1.071g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Herring
Herring contains less Sodium (difference - 287mg)
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 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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.