Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Halibut
  5. Compare
  6. Halibut vs. Perch

Halibut vs. Perch — In-Depth Nutrition Comparison

Compare

What are the differences between Halibut and Perch?

  • Halibut is higher in Selenium, and Vitamin B6, yet Perch is higher in Vitamin B12, Manganese, Copper, Vitamin B5, Calcium, and Zinc.
  • Halibut's daily need coverage for Selenium is 56% more.
  • Halibut has 13 times more Saturated Fat than Perch. While Halibut has 3.102g of Saturated Fat, Perch has only 0.237g.

We used Fish, halibut, greenland, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat types in this article.

Infographic

Halibut 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.
Halibut
Halibut
1
:
8
Perch
Perch
Contains more Selenium +190.7%
Contains more Calcium +2450%
Contains more Iron +36.5%
Contains more Magnesium +15.2%
Contains more Phosphorus +22.4%
Contains less Sodium -23.3%
Contains more Zinc +180.4%
Contains more Copper +405.3%
Contains more Manganese +5900%
Equal in Potassium - 344
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Selenium +190.7%
Contains more Calcium +2450%
Contains more Iron +36.5%
Contains more Magnesium +15.2%
Contains more Phosphorus +22.4%
Contains less Sodium -23.3%
Contains more Zinc +180.4%
Contains more Copper +405.3%
Contains more Manganese +5900%
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.
Halibut
Halibut
3
:
6
Perch
Perch
Contains more Vitamin A +87.5%
Contains more Vitamin B6 +246.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B5 +202.1%
Contains more Folate +500%
Contains more Vitamin B12 +129.2%
Equal in Vitamin B1 - 0.08
Equal in Vitamin B3 - 1.9
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0%
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 +87.5%
Contains more Vitamin B6 +246.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B5 +202.1%
Contains more Folate +500%
Contains more Vitamin B12 +129.2%
Equal in Vitamin B1 - 0.08
Equal in Vitamin B3 - 1.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Halibut
Halibut
2
:
2
Perch
Perch
Contains more Fats +1403.4%
Contains more Other +176.1%
Contains more Protein +35%
Contains more Water +18.4%
Halibut
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 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 Fats +1403.4%
Contains more Other +176.1%
Contains more Protein +35%
Contains more Water +18.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Halibut
Halibut
2
:
1
Perch
Perch
Contains more Monounsaturated Fat +5408.7%
Contains more Polyunsaturated fat +271.4%
Contains less Saturated Fat -92.4%
Halibut
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains more Monounsaturated Fat +5408.7%
Contains more Polyunsaturated fat +271.4%
Contains less Saturated Fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Halibut Perch Opinion
Protein 18.42g 24.86g Perch
Fats 17.74g 1.18g Halibut
Calories 239kcal 117kcal Halibut
Calcium 4mg 102mg Perch
Iron 0.85mg 1.16mg Perch
Magnesium 33mg 38mg Perch
Phosphorus 210mg 257mg Perch
Potassium 344mg 344mg
Sodium 103mg 79mg Perch
Zinc 0.51mg 1.43mg Perch
Copper 0.038mg 0.192mg Perch
Manganese 0.015mg 0.9mg Perch
Selenium 46.8µg 16.1µg Halibut
Vitamin A 60IU 32IU Halibut
Vitamin A RAE 18µg 10µg Halibut
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.073mg 0.08mg Perch
Vitamin B2 0.103mg 0.12mg Perch
Vitamin B3 1.923mg 1.9mg Halibut
Vitamin B5 0.288mg 0.87mg Perch
Vitamin B6 0.485mg 0.14mg Halibut
Folate 1µg 6µg Perch
Vitamin B12 0.96µg 2.2µg Perch
Tryptophan 0.206mg 0.278mg Perch
Threonine 0.808mg 1.09mg Perch
Isoleucine 0.849mg 1.145mg Perch
Leucine 1.497mg 2.02mg Perch
Lysine 1.692mg 2.283mg Perch
Methionine 0.545mg 0.736mg Perch
Phenylalanine 0.719mg 0.97mg Perch
Valine 0.949mg 1.281mg Perch
Histidine 0.542mg 0.732mg Perch
Cholesterol 59mg 115mg Halibut
Saturated Fat 3.102g 0.237g Perch
Omega-3 - DHA 0.504g 0.223g Halibut
Omega-3 - EPA 0.674g 0.101g Halibut
Omega-3 - DPA 0.114g 0.036g Halibut
Monounsaturated Fat 10.742g 0.195g Halibut
Polyunsaturated fat 1.753g 0.472g Halibut

Which food is preferable for your diet?

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

People also compare

Halibut
Halibut vs Mackerel
Mackerel
Halibut
Halibut vs Pacific saury raw
Pacific saury raw
Halibut
Halibut vs Alaska pollock
Alaska pollock
Perch
Perch vs Pompano raw
Pompano raw
Perch
Perch vs Rockfish
Rockfish
Perch
Perch vs Orange roughy raw
Orange roughy raw

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
28%
Halibut
38%
Perch
Minerals Daily Need Coverage Score
47%
Halibut
56%
Perch

Comparison summary

Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 2.865g)
Which food is cheaper?
Perch
Perch is cheaper (difference - $5)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 56mg)
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 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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.