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  6. Flatfish vs. Perch

Flatfish vs. Perch — In-Depth Nutrition Comparison

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Significant differences between flatfish and perch

  • Flatfish has more selenium; however, perch is richer in manganese, vitamin B12, copper, vitamin B5, iron, zinc, and calcium.
  • Perch covers your daily manganese needs 38% more than flatfish.
  • Perch has 5 times less sodium than flatfish. Flatfish has 363mg of sodium, while perch has 79mg.

Specific food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, perch, mixed species, cooked, dry heat.

Infographic

Flatfish vs Perch 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Perch
Perch
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Contains more PhosphorusPhosphorus +20.2%
Contains more SeleniumSelenium +102.5%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +74.6%
Contains more IronIron +404.3%
Contains more CopperCopper +734.8%
Contains more ZincZinc +266.7%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +5194.1%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 4% 15% 53% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5% 44%
Perch
Perch
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin B12Vitamin B12 +67.9%
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Flatfish Perch DV% diff.
Manganese 0.017mg 0.9mg 38%
Vitamin B12 1.31µg 2.2µg 37%
Selenium 32.6µg 16.1µg 30%
Cholesterol 56mg 115mg 20%
Copper 0.023mg 0.192mg 19%
Protein 15.24g 24.86g 19%
Vitamin D 3.5µg 18%
Vitamin D 139IU 17%
Choline 79.9mg 15%
Vitamin B5 0.227mg 0.87mg 13%
Sodium 363mg 79mg 12%
Iron 0.23mg 1.16mg 12%
Zinc 0.39mg 1.43mg 9%
Calcium 25mg 102mg 8%
Phosphorus 309mg 257mg 7%
Vitamin B2 0.025mg 0.12mg 7%
Vitamin E 0.77mg 5%
Vitamin B1 0.026mg 0.08mg 5%
Potassium 197mg 344mg 4%
Magnesium 22mg 38mg 4%
Vitamin B3 1.278mg 1.9mg 4%
Vitamin B6 0.115mg 0.14mg 2%
Calories 86kcal 117kcal 2%
Vitamin C 0mg 1.7mg 2%
Fats 2.37g 1.18g 2%
Saturated fat 0.542g 0.237g 1%
Monounsaturated fat 0.657g 0.195g 1%
Vitamin A 12µg 10µg 0%
Vitamin K 0.1µg 0%
Folate 6µg 6µg 0%
Trans fat 0.014g N/A
Polyunsaturated fat 0.459g 0.472g 0%
Tryptophan 0.197mg 0.278mg 0%
Threonine 0.719mg 1.09mg 0%
Isoleucine 0.754mg 1.145mg 0%
Leucine 1.335mg 2.02mg 0%
Lysine 1.561mg 2.283mg 0%
Methionine 0.56mg 0.736mg 0%
Phenylalanine 0.624mg 0.97mg 0%
Valine 0.8mg 1.281mg 0%
Histidine 0.374mg 0.732mg 0%
Omega-3 - EPA 0.168g 0.101g N/A
Omega-3 - DHA 0.132g 0.223g N/A
Omega-3 - DPA 0.034g 0.036g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Perch
Perch
1
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more FatsFats +100.8%
Contains more OtherOther +80.3%
Contains more ProteinProtein +63.1%
~equal in Carbs ~0g
~equal in Water ~73.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Perch
Perch
2
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
Contains more Mono. FatMonounsaturated fat +236.9%
Contains less Sat. FatSaturated fat -56.3%
~equal in Polyunsaturated fat ~0.472g

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.