Herring vs. Whitefish — In-Depth Nutrition Comparison

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Summary of differences between herring and whitefish

Herring has more vitamin B12, selenium, iron, vitamin B2, fats, and omega-3 (EPA), while whitefish has more phosphorus.
Herring covers your daily need for vitamin B12 508% more than whitefish.
Herring contains 3 times more iron than whitefish. While herring contains 1.41mg of iron, whitefish contains only 0.47mg.
The amount of saturated fat in whitefish is lower.

These are the specific foods used in this comparison Fish, herring, Atlantic, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Herring

Whitefish

Contains more CalciumCalcium	+124.2%
Contains more IronIron	+200%
Contains more CopperCopper	+28.3%
Contains more SeleniumSelenium	+188.9%

Contains more PhosphorusPhosphorus	+14.2%
Contains less SodiumSodium	-43.5%
Contains more ManganeseManganese	+115%

~equal in Magnesium ~42mg

~equal in Potassium ~406mg

~equal in Zinc ~1.27mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Herring

Whitefish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+94.2%
Contains more Vitamin B12Vitamin B12	+1268.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+52.7%
Contains more Vitamin B5Vitamin B5	+16.9%
Contains more FolateFolate	+41.7%

~equal in Vitamin A ~39µg

~equal in Vitamin B3 ~3.846mg

~equal in Vitamin B6 ~0.346mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	13.14µg	0.96µg	508%
Selenium	46.8µg	16.2µg	56%
Vitamin D*	214 IU		27%
Vitamin D	5.4µg		27%
Choline	83.3mg		15%
Iron	1.41mg	0.47mg	12%
Vitamin B2	0.299mg	0.154mg	11%
Vitamin E	1.37mg		9%
Saturated fat	2.615g	1.162g	7%
Fats	11.59g	7.51g	6%
Phosphorus	303mg	346mg	6%
Monounsaturated fat	4.79g	2.559g	6%
Vitamin B1	0.112mg	0.171mg	5%
Calcium	74mg	33mg	4%
Protein	23.03g	24.47g	3%
Copper	0.118mg	0.092mg	3%
Vitamin B5	0.74mg	0.865mg	3%
Calories	203kcal	172kcal	2%
Sodium	115mg	65mg	2%
Manganese	0.04mg	0.086mg	2%
Vitamin B3	4.124mg	3.846mg	2%
Vitamin C	0.7mg	0mg	1%
Folate	12µg	17µg	1%
Protein per 100 calories	11g	14g	N/A
Calories per 10 g protein	88kcal	70kcal	N/A
Weight per 100 calories	49g	58g	N/A
Unsaturated / Saturated Fat ratio	2.9	4.6	N/A
Cholesterol	77mg	77mg	0%
Magnesium	41mg	42mg	0%
Potassium	419mg	406mg	0%
Zinc	1.27mg	1.27mg	0%
Vitamin A	36µg	39µg	0%
Vitamin B6	0.348mg	0.346mg	0%
Vitamin K	0.1µg		0%
Polyunsaturated fat	2.735g	2.755g	0%
Tryptophan	0.258mg	0.274mg	0%
Threonine	1.01mg	1.073mg	0%
Isoleucine	1.061mg	1.128mg	0%
Leucine	1.872mg	1.989mg	0%
Lysine	2.115mg	2.248mg	0%
Methionine	0.682mg	0.724mg	0%
Phenylalanine	0.899mg	0.955mg	0%
Valine	1.187mg	1.261mg	0%
Histidine	0.678mg	0.721mg	0%
Omega-3 (EPA)	0.909g	0.406g	N/A
Omega-3 (DHA)	1.105g	1.206g	N/A
Omega-3 (DPA)	0.071g	0.209g	N/A