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Mackerel vs. Perch — In-Depth Nutrition Comparison

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How are Mackerel and Perch different?

  • Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, and Magnesium, while Perch is higher in Manganese, and Copper.
  • Mackerel covers your daily need of Vitamin B12 700% more than Perch.
  • Mackerel contains 18 times more Saturated Fat than Perch. Mackerel contains 4.176g of Saturated Fat, while Perch contains 0.237g.

Fish, mackerel, Atlantic, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat types were used in this article.

Infographic

Mackerel vs Perch infographic
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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.
:
5
Perch
Contains more Iron +35.3%
Contains more Magnesium +155.3%
Contains more Potassium +16.6%
Contains more Selenium +220.5%
Contains more Calcium +580%
Contains more Zinc +52.1%
Contains more Copper +104.3%
Contains more Manganese +4400%
Equal in Phosphorus - 257
Equal in Sodium - 79
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Iron +35.3%
Contains more Magnesium +155.3%
Contains more Potassium +16.6%
Contains more Selenium +220.5%
Contains more Calcium +580%
Contains more Zinc +52.1%
Contains more Copper +104.3%
Contains more Manganese +4400%
Equal in Phosphorus - 257
Equal in Sodium - 79

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.
:
2
Perch
Contains more Vitamin A +462.5%
Contains more Vitamin B1 +98.8%
Contains more Vitamin B2 +243.3%
Contains more Vitamin B3 +260.5%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +228.6%
Contains more Vitamin B12 +763.6%
Contains more Vitamin C +325%
Contains more Folate +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0% 0%
Contains more Vitamin A +462.5%
Contains more Vitamin B1 +98.8%
Contains more Vitamin B2 +243.3%
Contains more Vitamin B3 +260.5%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +228.6%
Contains more Vitamin B12 +763.6%
Contains more Vitamin C +325%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Perch
Contains more Fats +1409.3%
Contains more Other +614.1%
Contains more Water +37.5%
Equal in Protein - 24.86
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more Fats +1409.3%
Contains more Other +614.1%
Contains more Water +37.5%
Equal in Protein - 24.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Perch
Contains more Monounsaturated Fat +3492.8%
Contains more Polyunsaturated fat +811%
Contains less Saturated Fat -94.3%
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains more Monounsaturated Fat +3492.8%
Contains more Polyunsaturated fat +811%
Contains less Saturated Fat -94.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Perch
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mackerel Perch Opinion
Protein 23.85g 24.86g Perch
Fats 17.81g 1.18g Mackerel
Calories 262kcal 117kcal Mackerel
Calcium 15mg 102mg Perch
Iron 1.57mg 1.16mg Mackerel
Magnesium 97mg 38mg Mackerel
Phosphorus 278mg 257mg Mackerel
Potassium 401mg 344mg Mackerel
Sodium 83mg 79mg Perch
Zinc 0.94mg 1.43mg Perch
Copper 0.094mg 0.192mg Perch
Manganese 0.02mg 0.9mg Perch
Selenium 51.6µg 16.1µg Mackerel
Vitamin A 180IU 32IU Mackerel
Vitamin A RAE 54µg 10µg Mackerel
Vitamin C 0.4mg 1.7mg Perch
Vitamin B1 0.159mg 0.08mg Mackerel
Vitamin B2 0.412mg 0.12mg Mackerel
Vitamin B3 6.85mg 1.9mg Mackerel
Vitamin B5 0.99mg 0.87mg Mackerel
Vitamin B6 0.46mg 0.14mg Mackerel
Folate 2µg 6µg Perch
Vitamin B12 19µg 2.2µg Mackerel
Tryptophan 0.267mg 0.278mg Perch
Threonine 1.045mg 1.09mg Perch
Isoleucine 1.099mg 1.145mg Perch
Leucine 1.938mg 2.02mg Perch
Lysine 2.19mg 2.283mg Perch
Methionine 0.706mg 0.736mg Perch
Phenylalanine 0.931mg 0.97mg Perch
Valine 1.228mg 1.281mg Perch
Histidine 0.702mg 0.732mg Perch
Cholesterol 75mg 115mg Mackerel
Saturated Fat 4.176g 0.237g Perch
Omega-3 - DHA 0.699g 0.223g Mackerel
Omega-3 - EPA 0.504g 0.101g Mackerel
Omega-3 - DPA 0.106g 0.036g Mackerel
Monounsaturated Fat 7.006g 0.195g Mackerel
Polyunsaturated fat 4.3g 0.472g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Perch
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
217%
Mackerel
35%
Perch
Minerals Daily Need Coverage Score
64%
Mackerel
56%
Perch

Comparison summary

Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 3.939g)
Which food is cheaper?
Perch
Perch is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 40mg)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/nutrients
  2. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.