Herring vs. Sardines — In-Depth Nutrition Comparison

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How are herring and sardines different?

Herring is richer in vitamin B12 and vitamin B6, while sardines are higher in calcium, phosphorus, iron, selenium, copper, and vitamin B3.
Herring covers your daily need for vitamin B12, 175% more than sardines.
Herring contains 2 times more vitamin B6 than sardines. Herring contains 0.348mg of vitamin B6, while sardines contain 0.167mg.
Herring is lower in cholesterol.

Fish, herring, Atlantic, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types were used in this article.

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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.

Herring

Sardines

Contains less SodiumSodium

-62.5%

Contains more CalciumCalcium	+416.2%
Contains more IronIron	+107.1%
Contains more CopperCopper	+57.6%
Contains more PhosphorusPhosphorus	+61.7%
Contains more ManganeseManganese	+170%
Contains more SeleniumSelenium	+12.6%

~equal in Magnesium ~39mg

~equal in Potassium ~397mg

~equal in Zinc ~1.31mg

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.

Herring

Sardines

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+12.5%
Contains more Vitamin AVitamin A	+12.5%
Contains more Vitamin B1Vitamin B1	+40%
Contains more Vitamin B2Vitamin B2	+31.7%
Contains more Vitamin B5Vitamin B5	+15.3%
Contains more Vitamin B6Vitamin B6	+108.4%
Contains more Vitamin B12Vitamin B12	+47%
Contains more FolateFolate	+20%

Contains more Vitamin EVitamin E	+48.9%
Contains more Vitamin B3Vitamin B3	+27.2%
Contains more Vitamin KVitamin K	+2500%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	13.14µg	8.94µg	175%
Calcium	74mg	382mg	31%
Phosphorus	303mg	490mg	27%
Cholesterol	77mg	142mg	22%
Iron	1.41mg	2.92mg	19%
Polyunsaturated fat	2.735g	5.148g	16%
Vitamin B6	0.348mg	0.167mg	14%
Selenium	46.8µg	52.7µg	11%
Copper	0.118mg	0.186mg	8%
Sodium	115mg	307mg	8%
Vitamin B3	4.124mg	5.245mg	7%
Vitamin B2	0.299mg	0.227mg	6%
Saturated fat	2.615g	1.528g	5%
Vitamin E	1.37mg	2.04mg	4%
Protein	23.03g	24.62g	3%
Vitamin D*	214 IU	193 IU	3%
Vitamin D	5.4µg	4.8µg	3%
Manganese	0.04mg	0.108mg	3%
Vitamin B1	0.112mg	0.08mg	3%
Vitamin B5	0.74mg	0.642mg	2%
Vitamin K	0.1µg	2.6µg	2%
Choline	83.3mg	75mg	2%
Monounsaturated fat	4.79g	3.869g	2%
Vitamin C	0.7mg	0mg	1%
Potassium	419mg	397mg	1%
Folate	12µg	10µg	1%
Calories	203kcal	208kcal	0%
Protein per 100 calories	11g	12g	N/A
Calories per 10 g protein	88kcal	84kcal	N/A
Weight per 100 calories	49g	48g	N/A
Fats	11.59g	11.45g	0%
Unsaturated / Saturated Fat ratio	2.9	5.9	N/A
Magnesium	41mg	39mg	0%
Zinc	1.27mg	1.31mg	0%
Vitamin A	36µg	32µg	0%
Tryptophan	0.258mg	0.276mg	0%
Threonine	1.01mg	1.079mg	0%
Isoleucine	1.061mg	1.134mg	0%
Leucine	1.872mg	2.001mg	0%
Lysine	2.115mg	2.26mg	0%
Methionine	0.682mg	0.729mg	0%
Phenylalanine	0.899mg	0.961mg	0%
Valine	1.187mg	1.268mg	0%
Histidine	0.678mg	0.725mg	0%
Omega-3 - EPA	0.909g	0.473g	N/A
Omega-3 - DHA	1.105g	0.509g	N/A
Omega-3 - DPA	0.071g	0g	N/A