Fish Herring vs Fish Tuna
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Tuna has more protein per 100 calories: 19.6 g against 9.75 g.
- Fish Tuna is lighter per 100 g: 134 kcal against 177 kcal.
- Fish Herring leads in 12 micronutrients, including Folate, Vitamin B12, Vitamin E.
- Fish Tuna leads in 33 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).
Per 100 calories
| Nutrient | Fish Herring | Fish Tuna |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 9.75 g | 19.6 g |
| Carbs | 0 g | 0 g |
| Fat | 6.5 g | 1.82 g |
| Vitamins | ||
| Vitamin A | 17 µg | 185 µg |
| Thiamin (B1) | 0.043 mg | 0.105 mg |
| Riboflavin (B2) | 0.123 mg | 0.129 mg |
| Niacin (B3) | 1.54 mg | 11.7 mg |
| Pantothenic Acid (B5) | 0.466 mg | 0.492 mg |
| Vitamin B6 | 0.213 mg | 0.596 mg |
| Folate | 4.25 µg | 3.37 µg |
| Vitamin B12 | 6.71 µg | 3.6 µg |
| Choline | 36.8 mg | 51.8 mg |
| Vitamin C | 0.198 mg | 0.249 mg |
| Vitamin D | 2.38 µg | 2.34 µg |
| Vitamin E | 0.606 mg | 0.382 mg |
| Vitamin K | 0.057 µg | 0.05 µg |
| Minerals | ||
| Calcium | 39.7 mg | 11.5 mg |
| Iron | 0.629 mg | 0.857 mg |
| Magnesium | 18.1 mg | 33.5 mg |
| Phosphorus | 131 mg | 212 mg |
| Potassium | 212 mg | 308 mg |
| Sodium | 46.5 mg | 33.9 mg |
| Zinc | 0.431 mg | 0.506 mg |
| Copper | 0.048 mg | 0.059 mg |
| Manganese | 0.023 mg | 0.012 mg |
| Selenium | 20.7 µg | 45.5 µg |
| Iodine | 17 µg | 185 µg |
| Fats | ||
| Polyunsaturated Fat | 1.29 g | 0.537 g |
| Monounsaturated Fat | 3.01 g | 0.541 g |
| Saturated Fat | 1.5 g | 0.498 g |
| Trans Fat | 0 g | 0.013 g |
| Cholesterol | 38.8 mg | 34.9 mg |
| Omega-3 (ALA) | 0 g | 0.001 g |
| Omega-3 (EPA) | 0.475 g | 0.104 g |
| Omega-3 (DHA) | 0.44 g | 0.33 g |
| Omega-6 (Linoleic Acid) | 0.091 g | 0.025 g |
| Amino Acids | ||
| Histidine | 0.287 g | 0.568 g |
| Isoleucine | 0.449 g | 0.89 g |
| Leucine | 0.79 g | 1.57 g |
| Lysine | 0.895 g | 1.77 g |
| Methionine | 0.288 g | 0.571 g |
| Cystine | 0.105 g | 0.207 g |
| Phenylalanine | 0.38 g | 0.753 g |
| Tyrosine | 0.329 g | 0.652 g |
| Threonine | 0.427 g | 0.845 g |
| Tryptophan | 0.109 g | 0.216 g |
| Valine | 0.501 g | 0.993 g |
| Arginine | 0.584 g | 1.16 g |
| Alanine | 0.59 g | 1.17 g |
| Serine | 0.997 g | 1.98 g |
| Proline | 1.45 g | 2.88 g |
| Glycine | 0.467 g | 0.926 g |
| Aspartic Acid | 0.344 g | 0.683 g |
| Glutamic Acid | 0.397 g | 0.787 g |
Per 100 grams
| Nutrient | Fish Herring | Fish Tuna |
|---|---|---|
| Calories | 177 kcal | 134 kcal |
| Protein | 17.2 g | 26.2 g |
| Carbs | 0 g | 0 g |
| Fat | 11.5 g | 2.43 g |
| Vitamins | ||
| Vitamin A | 30 µg | 248 µg |
| Thiamin (B1) | 0.076 mg | 0.14 mg |
| Riboflavin (B2) | 0.217 mg | 0.172 mg |
| Niacin (B3) | 2.71 mg | 15.7 mg |
| Pantothenic Acid (B5) | 0.823 mg | 0.657 mg |
| Vitamin B6 | 0.376 mg | 0.797 mg |
| Folate | 7.5 µg | 4.5 µg |
| Vitamin B12 | 11.9 µg | 4.81 µg |
| Choline | 65 mg | 69.2 mg |
| Vitamin C | 0.35 mg | 0.333 mg |
| Vitamin D | 4.2 µg | 3.13 µg |
| Vitamin E | 1.07 mg | 0.51 mg |
| Vitamin K | 0.1 µg | 0.067 µg |
| Minerals | ||
| Calcium | 70 mg | 15.3 mg |
| Iron | 1.11 mg | 1.15 mg |
| Magnesium | 32 mg | 44.8 mg |
| Phosphorus | 232 mg | 283 mg |
| Potassium | 375 mg | 412 mg |
| Sodium | 82 mg | 45.3 mg |
| Zinc | 0.76 mg | 0.677 mg |
| Copper | 0.085 mg | 0.079 mg |
| Manganese | 0.04 mg | 0.016 mg |
| Selenium | 36.5 µg | 60.9 µg |
| Iodine | 30 µg | 248 µg |
| Fats | ||
| Polyunsaturated Fat | 2.28 g | 0.718 g |
| Monounsaturated Fat | 5.31 g | 0.723 g |
| Saturated Fat | 2.65 g | 0.666 g |
| Trans Fat | 0 g | 0.018 g |
| Cholesterol | 68.5 mg | 46.7 mg |
| Omega-3 (ALA) | 0 g | 0.002 g |
| Omega-3 (EPA) | 0.839 g | 0.139 g |
| Omega-3 (DHA) | 0.776 g | 0.441 g |
| Omega-6 (Linoleic Acid) | 0.161 g | 0.033 g |
| Amino Acids | ||
| Histidine | 0.506 g | 0.759 g |
| Isoleucine | 0.792 g | 1.19 g |
| Leucine | 1.4 g | 2.1 g |
| Lysine | 1.58 g | 2.37 g |
| Methionine | 0.508 g | 0.763 g |
| Cystine | 0.185 g | 0.277 g |
| Phenylalanine | 0.671 g | 1.01 g |
| Tyrosine | 0.58 g | 0.871 g |
| Threonine | 0.753 g | 1.13 g |
| Tryptophan | 0.193 g | 0.289 g |
| Valine | 0.885 g | 1.33 g |
| Arginine | 1.03 g | 1.55 g |
| Alanine | 1.04 g | 1.56 g |
| Serine | 1.76 g | 2.64 g |
| Proline | 2.57 g | 3.85 g |
| Glycine | 0.825 g | 1.24 g |
| Aspartic Acid | 0.607 g | 0.913 g |
| Glutamic Acid | 0.701 g | 1.05 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Herring and Fish Tuna, including preparation variants and research-cited compound levels, or compare any two foods.