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  6. Tilapia vs. Herring

Tilapia vs. Herring — In-Depth Nutrition Comparison

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Important differences between tilapia and herring

  • Tilapia has more selenium; however, herring is richer in vitamin B12, vitamin B2, vitamin B6, phosphorus, iron, vitamin D* and zinc.
  • Herring's daily need coverage for vitamin B12 is 470% more.
  • Tilapia contains less cholesterol.

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

Infographic

Tilapia vs Herring infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
Contains less SodiumSodium -51.3%
Contains more SeleniumSelenium +16.2%
Contains more MagnesiumMagnesium +20.6%
Contains more CalciumCalcium +428.6%
Contains more PotassiumPotassium +10.3%
Contains more IronIron +104.3%
Contains more CopperCopper +57.3%
Contains more ZincZinc +209.8%
Contains more PhosphorusPhosphorus +48.5%
~equal in Manganese ~0.04mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
Herring
Herring
10
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2.3% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
Contains more Vitamin B3Vitamin B3 +15.1%
Contains more Vitamin KVitamin K +800%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more ProteinProtein +13.5%
Contains more WaterWater +11.6%
Contains more FatsFats +337.4%
Contains more OtherOther +∞%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
Contains less Sat. FatSaturated fat -64.1%
Contains more Mono. FatMonounsaturated fat +401.6%
Contains more Poly. FatPolyunsaturated fat +355.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients
  2. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.