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  6. Herring vs. Mackerel

Herring vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between herring and mackerel?

  • Herring is higher in calcium, yet mackerel is higher in vitamin B12, vitamin B3, magnesium, selenium, vitamin B2, vitamin B6, and monounsaturated fat.
  • Mackerel's daily need coverage for vitamin B12 is 244% more.
  • Herring has 5 times more calcium than mackerel. While herring has 74mg of calcium, mackerel has only 15mg.
  • The amount of saturated fat in herring is lower.

We used Fish, herring, Atlantic, cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat types in this article.

Infographic

Herring vs Mackerel 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +393.3%
Contains more CopperCopper +25.5%
Contains more ZincZinc +35.1%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +136.6%
Contains more IronIron +11.3%
Contains less SodiumSodium -27.8%
Contains more SeleniumSelenium +10.3%
~equal in Potassium ~401mg
~equal in Phosphorus ~278mg

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 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% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin B3Vitamin B3 +66.1%
Contains more Vitamin B5Vitamin B5 +33.8%
Contains more Vitamin B6Vitamin B6 +32.2%
Contains more Vitamin B12Vitamin B12 +44.6%

All nutrients comparison - raw data values

Nutrient Herring Mackerel DV% diff.
Vitamin B12 13.14µg 19µg 244%
Vitamin D* 214 IU 27%
Vitamin D 5.4µg 27%
Vitamin B3 4.124mg 6.85mg 17%
Choline 83.3mg 15%
Magnesium 41mg 97mg 13%
Fats 11.59g 17.81g 10%
Polyunsaturated fat 2.735g 4.3g 10%
Vitamin E 1.37mg 9%
Selenium 46.8µg 51.6µg 9%
Vitamin B2 0.299mg 0.412mg 9%
Vitamin B6 0.348mg 0.46mg 9%
Saturated fat 2.615g 4.176g 7%
Calcium 74mg 15mg 6%
Monounsaturated fat 4.79g 7.006g 6%
Vitamin B5 0.74mg 0.99mg 5%
Phosphorus 303mg 278mg 4%
Vitamin B1 0.112mg 0.159mg 4%
Calories 203kcal 262kcal 3%
Copper 0.118mg 0.094mg 3%
Zinc 1.27mg 0.94mg 3%
Folate 12µg 2µg 3%
Protein 23.03g 23.85g 2%
Iron 1.41mg 1.57mg 2%
Vitamin A 36µg 54µg 2%
Cholesterol 77mg 75mg 1%
Potassium 419mg 401mg 1%
Sodium 115mg 83mg 1%
Manganese 0.04mg 0.02mg 1%
Protein per 100 calories 11g 9.1g N/A
Calories per 10 g protein 88kcal 110kcal N/A
Weight per 100 calories 49g 38g N/A
Unsaturated / Saturated Fat ratio 2.9 2.7 N/A
Vitamin C 0.7mg 0.4mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.258mg 0.267mg 0%
Threonine 1.01mg 1.045mg 0%
Isoleucine 1.061mg 1.099mg 0%
Leucine 1.872mg 1.938mg 0%
Lysine 2.115mg 2.19mg 0%
Methionine 0.682mg 0.706mg 0%
Phenylalanine 0.899mg 0.931mg 0%
Valine 1.187mg 1.228mg 0%
Histidine 0.678mg 0.702mg 0%
Omega-3 - EPA 0.909g 0.504g N/A
Omega-3 - DHA 1.105g 0.699g N/A
Omega-3 - DPA 0.071g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more WaterWater +20.4%
Contains more FatsFats +53.7%
Contains more OtherOther +315.6%
~equal in Protein ~23.85g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -37.4%
Contains more Mono. FatMonounsaturated fat +46.3%
Contains more Poly. FatPolyunsaturated fat +57.2%

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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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.