Fish Herring vs Fish Mackerel
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Mackerel has more protein per 100 calories: 12.9 g against 9.75 g.
- Fish Mackerel is lighter per 100 g: 152 kcal against 177 kcal.
- Fish Herring leads in 6 micronutrients, including Folate, Vitamin B12, Calcium.
- Fish Mackerel leads in 33 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Fish Herring | Fish Mackerel |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.75 g | 12.9 g |
| Carbs | 0 g | 0 g |
| Fat | 6.5 g | 4.96 g |
| Vitamins | ||
| Vitamin A | 17 µg | 53.7 µg |
| Thiamin (B1) | 0.043 mg | 0.085 mg |
| Riboflavin (B2) | 0.123 mg | 0.227 mg |
| Niacin (B3) | 1.54 mg | 4.66 mg |
| Pantothenic Acid (B5) | 0.466 mg | 0.455 mg |
| Vitamin B6 | 0.213 mg | 0.259 mg |
| Folate | 4.25 µg | 1.98 µg |
| Vitamin B12 | 6.71 µg | 5.13 µg |
| Choline | 36.8 mg | 40.1 mg |
| Vitamin C | 0.198 mg | 0.923 mg |
| Vitamin D | 2.38 µg | 7.14 µg |
| Vitamin E | 0.606 mg | 0.705 mg |
| Vitamin K | 0.057 µg | 1.14 µg |
| Minerals | ||
| Calcium | 39.7 mg | 12.7 mg |
| Iron | 0.629 mg | 0.826 mg |
| Magnesium | 18.1 mg | 27.8 mg |
| Phosphorus | 131 mg | 131 mg |
| Potassium | 212 mg | 264 mg |
| Sodium | 46.5 mg | 64.7 mg |
| Zinc | 0.431 mg | 0.387 mg |
| Copper | 0.048 mg | 0.041 mg |
| Manganese | 0.023 mg | 0.008 mg |
| Selenium | 20.7 µg | 25.3 µg |
| Iodine | 17 µg | 53.7 µg |
| Fats | ||
| Polyunsaturated Fat | 1.29 g | 1.23 g |
| Monounsaturated Fat | 3.01 g | 1.71 g |
| Saturated Fat | 1.5 g | 1.27 g |
| Cholesterol | 38.8 mg | 40.5 mg |
| Omega-3 (EPA) | 0.475 g | 0.308 g |
| Omega-3 (DHA) | 0.44 g | 0.58 g |
| Omega-6 (Linoleic Acid) | 0.091 g | 0.078 g |
| Amino Acids | ||
| Histidine | 0.287 g | 0.38 g |
| Isoleucine | 0.449 g | 0.594 g |
| Leucine | 0.79 g | 1.05 g |
| Lysine | 0.895 g | 1.18 g |
| Methionine | 0.288 g | 0.382 g |
| Cystine | 0.105 g | 0.138 g |
| Phenylalanine | 0.38 g | 0.503 g |
| Tyrosine | 0.329 g | 0.436 g |
| Threonine | 0.427 g | 0.565 g |
| Tryptophan | 0.109 g | 0.144 g |
| Valine | 0.501 g | 0.663 g |
| Arginine | 0.584 g | 0.77 g |
| Alanine | 0.59 g | 0.78 g |
| Serine | 0.997 g | 1.32 g |
| Proline | 1.45 g | 1.93 g |
| Glycine | 0.467 g | 0.619 g |
| Aspartic Acid | 0.344 g | 0.456 g |
| Glutamic Acid | 0.397 g | 0.526 g |
Per 100 grams
| Nutrient | Fish Herring | Fish Mackerel |
|---|---|---|
| Calories | 177 kcal | 152 kcal |
| Protein | 17.2 g | 19.6 g |
| Carbs | 0 g | 0 g |
| Fat | 11.5 g | 7.52 g |
| Vitamins | ||
| Vitamin A | 30 µg | 81.5 µg |
| Thiamin (B1) | 0.076 mg | 0.129 mg |
| Riboflavin (B2) | 0.217 mg | 0.345 mg |
| Niacin (B3) | 2.71 mg | 7.07 mg |
| Pantothenic Acid (B5) | 0.823 mg | 0.69 mg |
| Vitamin B6 | 0.376 mg | 0.393 mg |
| Folate | 7.5 µg | 3 µg |
| Vitamin B12 | 11.9 µg | 7.78 µg |
| Choline | 65 mg | 60.8 mg |
| Vitamin C | 0.35 mg | 1.4 mg |
| Vitamin D | 4.2 µg | 10.8 µg |
| Vitamin E | 1.07 mg | 1.07 mg |
| Vitamin K | 0.1 µg | 1.73 µg |
| Minerals | ||
| Calcium | 70 mg | 19.3 mg |
| Iron | 1.11 mg | 1.25 mg |
| Magnesium | 32 mg | 42.3 mg |
| Phosphorus | 232 mg | 199 mg |
| Potassium | 375 mg | 400 mg |
| Sodium | 82 mg | 98.3 mg |
| Zinc | 0.76 mg | 0.587 mg |
| Copper | 0.085 mg | 0.062 mg |
| Manganese | 0.04 mg | 0.012 mg |
| Selenium | 36.5 µg | 38.4 µg |
| Iodine | 30 µg | 81.5 µg |
| Fats | ||
| Polyunsaturated Fat | 2.28 g | 1.87 g |
| Monounsaturated Fat | 5.31 g | 2.6 g |
| Saturated Fat | 2.65 g | 1.93 g |
| Cholesterol | 68.5 mg | 61.5 mg |
| Omega-3 (EPA) | 0.839 g | 0.468 g |
| Omega-3 (DHA) | 0.776 g | 0.88 g |
| Omega-6 (Linoleic Acid) | 0.161 g | 0.118 g |
| Amino Acids | ||
| Histidine | 0.506 g | 0.576 g |
| Isoleucine | 0.792 g | 0.902 g |
| Leucine | 1.4 g | 1.59 g |
| Lysine | 1.58 g | 1.8 g |
| Methionine | 0.508 g | 0.579 g |
| Cystine | 0.185 g | 0.21 g |
| Phenylalanine | 0.671 g | 0.764 g |
| Tyrosine | 0.58 g | 0.661 g |
| Threonine | 0.753 g | 0.858 g |
| Tryptophan | 0.193 g | 0.219 g |
| Valine | 0.885 g | 1.01 g |
| Arginine | 1.03 g | 1.17 g |
| Alanine | 1.04 g | 1.18 g |
| Serine | 1.76 g | 2.01 g |
| Proline | 2.57 g | 2.92 g |
| Glycine | 0.825 g | 0.939 g |
| Aspartic Acid | 0.607 g | 0.692 g |
| Glutamic Acid | 0.701 g | 0.798 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Herring and Fish Mackerel, including preparation variants and research-cited compound levels, or compare any two foods.