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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

Whitefish 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 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
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 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%
~equal in Magnesium ~41mg
~equal in Potassium ~419mg
~equal in Zinc ~1.27mg

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 0% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
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 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%
~equal in Vitamin A ~36µg
~equal in Vitamin B3 ~4.124mg
~equal in Vitamin B6 ~0.348mg

All nutrients comparison - raw data values

Nutrient Whitefish Herring 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 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 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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 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 -55.6%
Contains more Mono. FatMonounsaturated fat +87.2%
~equal in Polyunsaturated fat ~2.735g

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.