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  6. Haddock vs. Perch

Haddock vs. Perch — In-Depth Nutrition Comparison

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A recap on differences between Haddock and Perch

  • Haddock has more Selenium, Vitamin B6, and Vitamin B3, however, Perch is higher in Manganese, Copper, Iron, Zinc, and Calcium.
  • Perch covers your daily Manganese needs 39% more than Haddock.
  • Perch contains 3 times less Sodium than Haddock. Haddock contains 261mg of Sodium, while Perch contains 79mg.

Food varieties used in this article are Fish, haddock, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat.

Infographic

Haddock 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.
Haddock
Haddock
3
:
7
Perch
Perch
Contains more Selenium +96.9%
Contains more Calcium +628.6%
Contains more Iron +452.4%
Contains more Magnesium +46.2%
Contains less Sodium -69.7%
Contains more Zinc +257.5%
Contains more Copper +638.5%
Contains more Manganese +6823.1%
Equal in Phosphorus - 257
Equal in Potassium - 344
Haddock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 8% 19% 120% 31% 35% 11% 9% 2% 173%
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Selenium +96.9%
Contains more Calcium +628.6%
Contains more Iron +452.4%
Contains more Magnesium +46.2%
Contains less Sodium -69.7%
Contains more Zinc +257.5%
Contains more Copper +638.5%
Contains more Manganese +6823.1%
Equal in Phosphorus - 257
Equal in Potassium - 344

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.
Haddock
Haddock
7
:
5
Perch
Perch
Contains more Vitamin A +93.8%
Contains more Vitamin B3 +116.8%
Contains more Vitamin B6 +133.6%
Contains more Folate +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +73.9%
Contains more Vitamin B5 +76.1%
Equal in Vitamin B12 - 2.2
Haddock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 11% 18% 0% 6% 16% 78% 30% 76% 10% 267% 1%
Perch
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0%
Contains more Vitamin A +93.8%
Contains more Vitamin B3 +116.8%
Contains more Vitamin B6 +133.6%
Contains more Folate +116.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B2 +73.9%
Contains more Vitamin B5 +76.1%
Equal in Vitamin B12 - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Haddock
Haddock
1
:
3
Perch
Perch
Contains more Protein +24.4%
Contains more Fats +114.5%
Equal in Water - 73.25
Equal in Other - 0.71
Haddock
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more Protein +24.4%
Contains more Fats +114.5%
Equal in Water - 73.25
Equal in Other - 0.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Haddock
Haddock
1
:
2
Perch
Perch
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +163.5%
Contains more Polyunsaturated fat +131.4%
Haddock
29% 19% 52%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.204 g
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +163.5%
Contains more Polyunsaturated fat +131.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Haddock Perch Opinion
Protein 19.99g 24.86g Perch
Fats 0.55g 1.18g Perch
Calories 90kcal 117kcal Perch
Calcium 14mg 102mg Perch
Iron 0.21mg 1.16mg Perch
Magnesium 26mg 38mg Perch
Phosphorus 278mg 257mg Haddock
Potassium 351mg 344mg Haddock
Sodium 261mg 79mg Perch
Zinc 0.4mg 1.43mg Perch
Copper 0.026mg 0.192mg Perch
Manganese 0.013mg 0.9mg Perch
Selenium 31.7µg 16.1µg Haddock
Vitamin A 62IU 32IU Haddock
Vitamin A RAE 21µg 10µg Haddock
Vitamin E 0.55mg Haddock
Vitamin D 23IU Haddock
Vitamin D 0.6µg Haddock
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.023mg 0.08mg Perch
Vitamin B2 0.069mg 0.12mg Perch
Vitamin B3 4.119mg 1.9mg Haddock
Vitamin B5 0.494mg 0.87mg Perch
Vitamin B6 0.327mg 0.14mg Haddock
Folate 13µg 6µg Haddock
Vitamin B12 2.13µg 2.2µg Perch
Vitamin K 0.1µg Haddock
Tryptophan 0.26mg 0.278mg Perch
Threonine 1.015mg 1.09mg Perch
Isoleucine 1.067mg 1.145mg Perch
Leucine 1.882mg 2.02mg Perch
Lysine 2.126mg 2.283mg Perch
Methionine 0.686mg 0.736mg Perch
Phenylalanine 0.904mg 0.97mg Perch
Valine 1.193mg 1.281mg Perch
Histidine 0.682mg 0.732mg Perch
Cholesterol 66mg 115mg Haddock
Trans Fat 0.005g Perch
Saturated Fat 0.111g 0.237g Haddock
Omega-3 - DHA 0.109g 0.223g Perch
Omega-3 - EPA 0.051g 0.101g Perch
Omega-3 - DPA 0.006g 0.036g Perch
Monounsaturated Fat 0.074g 0.195g Perch
Polyunsaturated fat 0.204g 0.472g Perch
Omega-6 - Eicosadienoic acid 0.001g Haddock

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock 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
43%
Haddock
38%
Perch
Minerals Daily Need Coverage Score
41%
Haddock
56%
Perch

Comparison summary

Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 182mg)
Which food is cheaper?
Perch
Perch is cheaper (difference - $16)
Which food is lower in Cholesterol?
Haddock
Haddock is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated Fat?
Haddock
Haddock is lower in Saturated Fat (difference - 0.126g)
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.
Which food is richer in vitamins?
?
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.