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  6. Tuna vs. Herring

Tuna vs. Herring — In-Depth Nutrition Comparison

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Differences between Tuna and Herring

  • Tuna is higher in Vitamin B3, Selenium, and Vitamin B6, however, Herring is richer in Vitamin B12, Vitamin D, Vitamin B2, Copper, and Vitamin B5.
  • Herring's daily need coverage for Vitamin B12 is 450% higher.
  • Tuna has 5 times more Vitamin B3 than Herring. While Tuna has 22.07mg of Vitamin B3, Herring has only 4.124mg.
  • Tuna has less Cholesterol.

The food types used in this comparison are Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat.

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Herring
Herring
Contains more Potassium +25.8%
Contains less Sodium -53%
Contains more Selenium +131.2%
Contains more Calcium +1750%
Contains more Iron +53.3%
Contains more Zinc +182.2%
Contains more Copper +174.4%
Contains more Manganese +207.7%
Equal in Magnesium - 41
Equal in Phosphorus - 303
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains more Potassium +25.8%
Contains less Sodium -53%
Contains more Selenium +131.2%
Contains more Calcium +1750%
Contains more Iron +53.3%
Contains more Zinc +182.2%
Contains more Copper +174.4%
Contains more Manganese +207.7%
Equal in Magnesium - 41
Equal in Phosphorus - 303

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.
Tuna
Tuna
3
:
8
Herring
Herring
Contains more Vitamin B1 +19.6%
Contains more Vitamin B3 +435.2%
Contains more Vitamin B6 +198.3%
Contains more Vitamin A +84.6%
Contains more Vitamin E +372.4%
Contains more Vitamin D +170%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B5 +121.6%
Contains more Folate +500%
Contains more Vitamin B12 +459.1%
Equal in Vitamin K - 0.1
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 B1 +19.6%
Contains more Vitamin B3 +435.2%
Contains more Vitamin B6 +198.3%
Contains more Vitamin A +84.6%
Contains more Vitamin E +372.4%
Contains more Vitamin D +170%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +118.2%
Contains more Vitamin B5 +121.6%
Contains more Folate +500%
Contains more Vitamin B12 +459.1%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
1
Herring
Herring
Contains more Protein +26.6%
Contains more Fats +1864.4%
Equal in Water - 64.16
Equal in Other - 1.22
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 +26.6%
Contains more Fats +1864.4%
Equal in Water - 64.16
Equal in Other - 1.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Herring
Herring
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +3371%
Contains more Polyunsaturated fat +1462.9%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +3371%
Contains more Polyunsaturated fat +1462.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Herring Opinion
Protein 29.15g 23.03g Tuna
Fats 0.59g 11.59g Herring
Calories 130kcal 203kcal Herring
Calcium 4mg 74mg Herring
Iron 0.92mg 1.41mg Herring
Magnesium 42mg 41mg Tuna
Phosphorus 333mg 303mg Tuna
Potassium 527mg 419mg Tuna
Sodium 54mg 115mg Tuna
Zinc 0.45mg 1.27mg Herring
Copper 0.043mg 0.118mg Herring
Manganese 0.013mg 0.04mg Herring
Selenium 108.2µg 46.8µg Tuna
Vitamin A 65IU 120IU Herring
Vitamin A RAE 22µg 36µg Herring
Vitamin E 0.29mg 1.37mg Herring
Vitamin D 82IU 214IU Herring
Vitamin D 2µg 5.4µg Herring
Vitamin C 0mg 0.7mg Herring
Vitamin B1 0.134mg 0.112mg Tuna
Vitamin B2 0.137mg 0.299mg Herring
Vitamin B3 22.07mg 4.124mg Tuna
Vitamin B5 0.334mg 0.74mg Herring
Vitamin B6 1.038mg 0.348mg Tuna
Folate 2µg 12µg Herring
Vitamin B12 2.35µg 13.14µg Herring
Vitamin K 0.1µg 0.1µg
Tryptophan 0.313mg 0.258mg Tuna
Threonine 1.224mg 1.01mg Tuna
Isoleucine 1.287mg 1.061mg Tuna
Leucine 2.27mg 1.872mg Tuna
Lysine 2.565mg 2.115mg Tuna
Methionine 0.827mg 0.682mg Tuna
Phenylalanine 1.091mg 0.899mg Tuna
Valine 1.438mg 1.187mg Tuna
Histidine 0.822mg 0.678mg Tuna
Cholesterol 47mg 77mg Tuna
Trans Fat 0.02g Herring
Saturated Fat 0.205g 2.615g Tuna
Omega-3 - DHA 0.105g 1.105g Herring
Omega-3 - EPA 0.015g 0.909g Herring
Omega-3 - DPA 0.005g 0.071g Herring
Monounsaturated Fat 0.138g 4.79g Herring
Polyunsaturated fat 0.175g 2.735g Herring
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
179%
Herring
Minerals Daily Need Coverage Score
88%
Tuna
62%
Herring

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 2.41g)
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 ($)
Which food is richer in minerals?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.