Herring vs. Tilapia — In-Depth Nutrition Comparison

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Important differences between herring and tilapia

Herring has more vitamin B12, vitamin B2, vitamin B6, phosphorus, iron, vitamin D* and zinc; however, tilapia is richer in selenium.
Herring's daily need coverage for vitamin B12 is 470% more.
Herring contains 4 times more vitamin B2 than tilapia. Herring contains 0.299mg of vitamin B2, while tilapia contains 0.073mg.
Tilapia contains less saturated fat.

The food varieties used in the comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, tilapia, cooked, dry heat.

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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

Tilapia

Contains more MagnesiumMagnesium	+20.6%
Contains more CalciumCalcium	+428.6%
Contains more IronIron	+104.3%
Contains more CopperCopper	+57.3%
Contains more ZincZinc	+209.8%
Contains more PhosphorusPhosphorus	+48.5%

Contains less SodiumSodium	-51.3%
Contains more SeleniumSelenium	+16.2%

~equal in Potassium ~380mg

~equal in Manganese ~0.037mg

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

Tilapia

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+45.9%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+73.4%
Contains more Vitamin B1Vitamin B1	+20.4%
Contains more Vitamin B2Vitamin B2	+309.6%
Contains more Vitamin B5Vitamin B5	+11.4%
Contains more Vitamin B6Vitamin B6	+182.9%
Contains more Vitamin B12Vitamin B12	+606.5%
Contains more FolateFolate	+100%

Contains more Vitamin B3Vitamin B3	+15.1%
Contains more Vitamin KVitamin K	+800%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	13.14µg	1.86µg	470%
Vitamin B2	0.299mg	0.073mg	17%
Vitamin B6	0.348mg	0.123mg	17%
Fats	11.59g	2.65g	14%
Phosphorus	303mg	204mg	14%
Selenium	46.8µg	54.4µg	14%
Polyunsaturated fat	2.735g	0.6g	14%
Monounsaturated fat	4.79g	0.955g	10%
Vitamin D	5.4µg	3.7µg	9%
Iron	1.41mg	0.69mg	9%
Vitamin D*	214 IU	150 IU	8%
Zinc	1.27mg	0.41mg	8%
Saturated fat	2.615g	0.94g	8%
Cholesterol	77mg	57mg	7%
Protein	23.03g	26.15g	6%
Calcium	74mg	14mg	6%
Choline	83.3mg	51.3mg	6%
Copper	0.118mg	0.075mg	5%
Calories	203kcal	128kcal	4%
Vitamin A	36µg	0µg	4%
Vitamin E	1.37mg	0.79mg	4%
Vitamin B3	4.124mg	4.745mg	4%
Sodium	115mg	56mg	3%
Magnesium	41mg	34mg	2%
Vitamin B1	0.112mg	0.093mg	2%
Vitamin B5	0.74mg	0.664mg	2%
Folate	12µg	6µg	2%
Vitamin C	0.7mg	0mg	1%
Potassium	419mg	380mg	1%
Vitamin K	0.1µg	0.9µg	1%
Protein per 100 calories	11g	20g	N/A
Calories per 10 g protein	88kcal	49kcal	N/A
Weight per 100 calories	49g	78g	N/A
Unsaturated / Saturated Fat ratio	2.9	1.7	N/A
Manganese	0.04mg	0.037mg	0%
Tryptophan	0.258mg	0.265mg	0%
Threonine	1.01mg	1.156mg	0%
Isoleucine	1.061mg	1.22mg	0%
Leucine	1.872mg	2.04mg	0%
Lysine	2.115mg	2.315mg	0%
Methionine	0.682mg	0.766mg	0%
Phenylalanine	0.899mg	1.05mg	0%
Valine	1.187mg	1.28mg	0%
Histidine	0.678mg	0.585mg	0%
Omega-3 - EPA	0.909g	0.005g	N/A
Omega-3 - DHA	1.105g	0.13g	N/A
Omega-3 - ALA		0.045g	N/A
Omega-3 - DPA	0.071g	0.06g	N/A
Omega-6 - Eicosadienoic acid		0.015g	N/A