Oysters vs. Herring — In-Depth Nutrition Comparison

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How are oysters and herring different?

Oysters is higher in zinc, copper, vitamin B12, iron, and manganese; however, herring is richer in vitamin D*, vitamin B6, phosphorus, vitamin B3, and selenium.
Daily need coverage for zinc for oysters is 703% higher.
Oysters contains 48 times more copper than herring. While oysters contains 5.707mg of copper, herring contains only 0.118mg.

Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, herring, Atlantic, cooked, dry 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.

Oysters

Herring

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

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%

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.

Oysters

Herring

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%

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%

All nutrients comparison - raw data values

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