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.

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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.

Tuna

Herring

Contains more PotassiumPotassium	+25.8%
Contains less SodiumSodium	-53%
Contains more SeleniumSelenium	+131.2%

Contains more CalciumCalcium	+1750%
Contains more IronIron	+53.3%
Contains more CopperCopper	+174.4%
Contains more ZincZinc	+182.2%
Contains more ManganeseManganese	+207.7%

~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.

Tuna

Herring

Contains more Vitamin B1Vitamin B1	+19.6%
Contains more Vitamin B3Vitamin B3	+435.2%
Contains more Vitamin B6Vitamin B6	+198.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+63.6%
Contains more Vitamin EVitamin E	+372.4%
Contains more Vitamin DVitamin D	+170%
Contains more Vitamin B2Vitamin B2	+118.2%
Contains more Vitamin B5Vitamin B5	+121.6%
Contains more Vitamin B12Vitamin B12	+459.1%
Contains more FolateFolate	+500%

~equal in Vitamin K ~0.1µg

~equal in Choline ~83.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.35µg	13.14µg	450%
Selenium	108.2µg	46.8µg	112%
Vitamin B3	22.07mg	4.124mg	112%
Vitamin B6	1.038mg	0.348mg	53%
Fats	0.59g	11.59g	17%
Polyunsaturated fat	0.175g	2.735g	17%
Vitamin D	82IU	214IU	17%
Vitamin D	2µg	5.4µg	17%
Monounsaturated fat	0.138g	4.79g	12%
Vitamin B2	0.137mg	0.299mg	12%
Protein	29.15g	23.03g	12%
Saturated fat	0.205g	2.615g	11%
Cholesterol	47mg	77mg	10%
Vitamin B5	0.334mg	0.74mg	8%
Copper	0.043mg	0.118mg	8%
Zinc	0.45mg	1.27mg	7%
Vitamin E	0.29mg	1.37mg	7%
Calcium	4mg	74mg	7%
Iron	0.92mg	1.41mg	6%
Calories	130kcal	203kcal	4%
Phosphorus	333mg	303mg	4%
Sodium	54mg	115mg	3%
Folate	2µg	12µg	3%
Potassium	527mg	419mg	3%
Vitamin B1	0.134mg	0.112mg	2%
Vitamin A	22µg	36µg	2%
Manganese	0.013mg	0.04mg	1%
Choline	77.6mg	83.3mg	1%
Vitamin C	0mg	0.7mg	1%
Magnesium	42mg	41mg	0%
Vitamin K	0.1µg	0.1µg	0%
Trans fat	0.02g		N/A
Tryptophan	0.313mg	0.258mg	0%
Threonine	1.224mg	1.01mg	0%
Isoleucine	1.287mg	1.061mg	0%
Leucine	2.27mg	1.872mg	0%
Lysine	2.565mg	2.115mg	0%
Methionine	0.827mg	0.682mg	0%
Phenylalanine	1.091mg	0.899mg	0%
Valine	1.438mg	1.187mg	0%
Histidine	0.822mg	0.678mg	0%
Omega-3 - EPA	0.015g	0.909g	N/A
Omega-3 - DHA	0.105g	1.105g	N/A
Omega-3 - DPA	0.005g	0.071g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A