Herring vs. Oysters — In-Depth Nutrition Comparison

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How are herring and oysters different?

Herring is higher in vitamin D*, vitamin B6, phosphorus, vitamin B3, and selenium; however, oysters is richer in zinc, copper, vitamin B12, iron, and manganese.
Daily need coverage for zinc for oysters is 703% higher.
Herring contains 107 times more vitamin D* than oysters. While herring contains 214 IU of vitamin D*, oysters contains only 2 IU.

Fish, herring, Atlantic, cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat are the varieties 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

Oysters

Contains more MagnesiumMagnesium	+17.1%
Contains more PotassiumPotassium	+201.4%
Contains more PhosphorusPhosphorus	+56.2%
Contains less SodiumSodium	-30.7%
Contains more SeleniumSelenium	+18.5%

Contains more CalciumCalcium	+56.8%
Contains more IronIron	+553.2%
Contains more CopperCopper	+4736.4%
Contains more ZincZinc	+6089%
Contains more ManganeseManganese	+1377.5%

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

Oysters

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+38.5%
Contains more Vitamin B1Vitamin B1	+211.1%
Contains more Vitamin B2Vitamin B2	+66.1%
Contains more Vitamin B3Vitamin B3	+122.9%
Contains more Vitamin B5Vitamin B5	+65.5%
Contains more Vitamin B6Vitamin B6	+470.5%

Contains more Vitamin EVitamin E	+24.1%
Contains more Vitamin B12Vitamin B12	+33.2%
Contains more Vitamin KVitamin K	+1900%
Contains more FolateFolate	+16.7%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	1.27mg	78.6mg	703%
Copper	0.118mg	5.707mg	621%
Vitamin B12	13.14µg	17.5µg	182%
Iron	1.41mg	9.21mg	98%
Vitamin D*	214 IU	2 IU	27%
Vitamin D	5.4µg	0µg	27%
Manganese	0.04mg	0.591mg	24%
Protein	23.03g	11.42g	23%
Vitamin B6	0.348mg	0.061mg	22%
Phosphorus	303mg	194mg	16%
Vitamin B3	4.124mg	1.85mg	14%
Fats	11.59g	3.42g	13%
Selenium	46.8µg	39.5µg	13%
Monounsaturated fat	4.79g	0.506g	11%
Polyunsaturated fat	2.735g	1.056g	11%
Vitamin B2	0.299mg	0.18mg	9%
Potassium	419mg	139mg	8%
Choline	83.3mg	130mg	8%
Saturated fat	2.615g	0.948g	8%
Vitamin B1	0.112mg	0.036mg	6%
Vitamin B5	0.74mg	0.447mg	6%
Calories	203kcal	102kcal	5%
Calcium	74mg	116mg	4%
Carbs	0g	5.45g	2%
Sodium	115mg	166mg	2%
Vitamin E	1.37mg	1.7mg	2%
Vitamin K	0.1µg	2µg	2%
Vitamin C	0.7mg	0mg	1%
Cholesterol	77mg	79mg	1%
Magnesium	41mg	35mg	1%
Vitamin A	36µg	26µg	1%
Folate	12µg	14µg	1%
Protein per 100 calories	11g	11g	N/A
Calories per 10 g protein	88kcal	89kcal	N/A
Weight per 100 calories	49g	98g	N/A
Unsaturated / Saturated Fat ratio	2.9	1.6	N/A
Net carbs	0g	5.45g	N/A
Sugar	0g	1.23g	N/A
Starch		0.9g	0%
Trans fat		0.068g	N/A
Tryptophan	0.258mg	0.138mg	0%
Threonine	1.01mg	0.046mg	0%
Isoleucine	1.061mg	0.459mg	0%
Leucine	1.872mg	0.716mg	0%
Lysine	2.115mg	0.762mg	0%
Methionine	0.682mg	0.257mg	0%
Phenylalanine	0.899mg	0.413mg	0%
Valine	1.187mg	0.523mg	0%
Histidine	0.678mg	0.22mg	0%
Omega-3 - EPA	0.909g	0.353g	N/A
Omega-3 - DHA	1.105g	0.271g	N/A
Omega-3 - ALA		0.163g	N/A
Omega-3 - DPA	0.071g	0.02g	N/A
Omega-3 - Eicosatrienoic acid		0.004g	N/A
Omega-6 - Gamma-linoleic acid		0.004g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.007g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		0.061g	N/A