Whitefish vs. Herring — In-Depth Nutrition Comparison
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Summary of differences between whitefish and herring
- Whitefish has more phosphorus, while herring has more vitamin B12, selenium, iron, vitamin B2, and monounsaturated fat.
- Herring covers your daily need for vitamin B12, 508% more than whitefish.
- The amount of saturated fat in whitefish is lower.
These are the specific foods used in this comparison Fish, whitefish, mixed species, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat.
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.
| Contains more PhosphorusPhosphorus | +14.2% |
| Contains less SodiumSodium | -43.5% |
| Contains more ManganeseManganese | +115% |
| Contains more CalciumCalcium | +124.2% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +28.3% |
| Contains more SeleniumSelenium | +188.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +52.7% |
| Contains more Vitamin B5Vitamin B5 | +16.9% |
| Contains more FolateFolate | +41.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +94.2% |
| Contains more Vitamin B12Vitamin B12 | +1268.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +140.2% |
| Contains more FatsFats | +54.3% |
~equal in
Protein
~23.03g
~equal in
Carbs
~0g
~equal in
Water
~64.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.6% |
| Contains more Mono. FatMonounsaturated fat | +87.2% |
~equal in
Polyunsaturated fat
~2.735g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0.96µg | 13.14µg | 508% |
| Selenium | 16.2µg | 46.8µg | 56% |
| Vitamin D | 214IU | 27% | |
| Vitamin D | 5.4µg | 27% | |
| Choline | 83.3mg | 15% | |
| Iron | 0.47mg | 1.41mg | 12% |
| Vitamin B2 | 0.154mg | 0.299mg | 11% |
| Vitamin E | 1.37mg | 9% | |
| Saturated fat | 1.162g | 2.615g | 7% |
| Phosphorus | 346mg | 303mg | 6% |
| Fats | 7.51g | 11.59g | 6% |
| Monounsaturated fat | 2.559g | 4.79g | 6% |
| Vitamin B1 | 0.171mg | 0.112mg | 5% |
| Calcium | 33mg | 74mg | 4% |
| Protein | 24.47g | 23.03g | 3% |
| Vitamin B5 | 0.865mg | 0.74mg | 3% |
| Copper | 0.092mg | 0.118mg | 3% |
| Calories | 172kcal | 203kcal | 2% |
| Vitamin B3 | 3.846mg | 4.124mg | 2% |
| Manganese | 0.086mg | 0.04mg | 2% |
| Sodium | 65mg | 115mg | 2% |
| Folate | 17µg | 12µg | 1% |
| Vitamin C | 0mg | 0.7mg | 1% |
| Cholesterol | 77mg | 77mg | 0% |
| Magnesium | 42mg | 41mg | 0% |
| Potassium | 406mg | 419mg | 0% |
| Zinc | 1.27mg | 1.27mg | 0% |
| Vitamin A | 39µg | 36µg | 0% |
| Vitamin B6 | 0.346mg | 0.348mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Polyunsaturated fat | 2.755g | 2.735g | 0% |
| Tryptophan | 0.274mg | 0.258mg | 0% |
| Threonine | 1.073mg | 1.01mg | 0% |
| Isoleucine | 1.128mg | 1.061mg | 0% |
| Leucine | 1.989mg | 1.872mg | 0% |
| Lysine | 2.248mg | 2.115mg | 0% |
| Methionine | 0.724mg | 0.682mg | 0% |
| Phenylalanine | 0.955mg | 0.899mg | 0% |
| Valine | 1.261mg | 1.187mg | 0% |
| Histidine | 0.721mg | 0.678mg | 0% |
| Omega-3 - EPA | 0.406g | 0.909g | N/A |
| Omega-3 - DHA | 1.206g | 1.105g | N/A |
| Omega-3 - DPA | 0.209g | 0.071g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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
33%
163%
Minerals Daily Need Coverage Score
41%
62%
Comparison summary
Which food is lower in Sugar?
Whitefish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Whitefish contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Whitefish is lower in Saturated fat (difference - 1.453g)
Which food is richer in minerals?
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (77 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)