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Eel vs. Herring — In-Depth Nutrition Comparison

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A recap on the differences between eels and herring

  • Eels are higher in vitamin A, zinc, vitamin B3, and vitamin B1, yet herring is higher in vitamin B12, selenium, vitamin B6, vitamin B2, and vitamin B5.
  • Herring covers your daily vitamin B12 needs 449% more than eels.
  • Eels contain 41 times more vitamin A than herring. While eels contain 3787 IU of vitamin A, herring contains only 93 IU.
  • The amount of cholesterol in herring is lower.

Food varieties used in this article are Fish, eel, mixed species, cooked, dry heat and Fish, herring, Atlantic, raw.

Infographic

Eel 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.
Eel
Eel
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 7.8% 31% 24% 9.7% 57% 119% 8.5% 5.2% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 29% 41% 31% 27% 101% 12% 4.6% 199%
Contains more ZincZinc +110.1%
Contains more PhosphorusPhosphorus +17.4%
Contains less SodiumSodium -27.8%
Contains more ManganeseManganese +14.3%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +119.2%
Contains more IronIron +71.9%
Contains more CopperCopper +217.2%
Contains more SeleniumSelenium +339.8%
~equal in Potassium ~327mg

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.
Eel
Eel
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6% 0% 379% 0% 46% 12% 84% 17% 18% 361% 0% 13%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 63% 9.3% 21% 23% 54% 60% 39% 70% 1709% 0.25% 7.5%
Contains more Vitamin CVitamin C +157.1%
Contains more Vitamin AVitamin A +3960.7%
Contains more Vitamin B1Vitamin B1 +98.9%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more FolateFolate +70%
Contains more Vitamin B2Vitamin B2 +356.9%
Contains more Vitamin B5Vitamin B5 +130.4%
Contains more Vitamin B6Vitamin B6 +292.2%
Contains more Vitamin B12Vitamin B12 +373%

All nutrients comparison - raw data values

Nutrient Eel Herring DV% diff.
Vitamin B12 2.89µg 13.67µg 449%
Vitamin A 1137µg 28µg 123%
Selenium 8.3µg 36.5µg 51%
Cholesterol 161mg 60mg 34%
Vitamin D* 167 IU 21%
Vitamin D 4.2µg 21%
Vitamin B6 0.077mg 0.302mg 17%
Vitamin B2 0.051mg 0.233mg 14%
Monounsaturated fat 9.218g 3.736g 14%
Choline 65mg 12%
Protein 23.65g 17.96g 11%
Zinc 2.08mg 0.99mg 10%
Fats 14.95g 9.04g 9%
Vitamin B1 0.183mg 0.092mg 8%
Vitamin B3 4.487mg 3.217mg 8%
Copper 0.029mg 0.092mg 7%
Vitamin E 1.07mg 7%
Vitamin B5 0.28mg 0.645mg 7%
Iron 0.64mg 1.1mg 6%
Phosphorus 277mg 236mg 6%
Polyunsaturated fat 1.214g 2.133g 6%
Calories 236kcal 158kcal 4%
Saturated fat 3.023g 2.04g 4%
Calcium 26mg 57mg 3%
Folate 17µg 10µg 2%
Vitamin C 1.8mg 0.7mg 1%
Magnesium 26mg 32mg 1%
Potassium 349mg 327mg 1%
Sodium 65mg 90mg 1%
Protein per 100 calories 10g 11g N/A
Calories per 10 g protein 100kcal 88kcal N/A
Weight per 100 calories 42g 63g N/A
Unsaturated / Saturated Fat ratio 3.5 2.9 N/A
Manganese 0.04mg 0.035mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.265mg 0.201mg 0%
Threonine 1.037mg 0.787mg 0%
Isoleucine 1.09mg 0.828mg 0%
Leucine 1.922mg 1.46mg 0%
Lysine 2.171mg 1.65mg 0%
Methionine 0.7mg 0.532mg 0%
Phenylalanine 0.923mg 0.701mg 0%
Valine 1.218mg 0.925mg 0%
Histidine 0.696mg 0.529mg 0%
Omega-3 - EPA 0.108g 0.709g N/A
Omega-3 - DHA 0.081g 0.862g N/A
Omega-3 - DPA 0.095g 0.055g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eel
Eel
3
24% 15% 59% 2%
Protein: 23.65 g
Fats: 14.95 g
Carbs: 0 g
Water: 59.31 g
Other: 2.09 g
18% 9% 72%
Protein: 17.96 g
Fats: 9.04 g
Carbs: 0 g
Water: 72.05 g
Other: 0.95 g
Contains more ProteinProtein +31.7%
Contains more FatsFats +65.4%
Contains more OtherOther +120%
Contains more WaterWater +21.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eel
Eel
1
22% 69% 9%
Saturated fat: Sat. Fat 3.023 g
Monounsaturated fat: Mono. Fat 9.218 g
Polyunsaturated fat: Poly. Fat 1.214 g
26% 47% 27%
Saturated fat: Sat. Fat 2.04 g
Monounsaturated fat: Mono. Fat 3.736 g
Polyunsaturated fat: Poly. Fat 2.133 g
Contains more Mono. FatMonounsaturated fat +146.7%
Contains less Sat. FatSaturated fat -32.5%
Contains more Poly. FatPolyunsaturated fat +75.7%

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. Eel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174194/nutrients
  2. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175116/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.