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  6. Herring vs. Perch

Herring vs. Perch — In-Depth Nutrition Comparison

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Differences between Herring and Perch

  • Herring is higher in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B2, and Phosphorus, however, Perch is richer in Manganese, and Copper.
  • Herring's daily need coverage for Vitamin B12 is 456% higher.
  • Herring has 11 times more Saturated Fat than Perch. While Herring has 2.615g of Saturated Fat, Perch has only 0.237g.

The food types used in this comparison are Fish, herring, Atlantic, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat.

Infographic

Herring 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.
Herring
Herring
5
:
5
Perch
Perch
Contains more Iron +21.6%
Contains more Phosphorus +17.9%
Contains more Potassium +21.8%
Contains more Selenium +190.7%
Contains more Calcium +37.8%
Contains less Sodium -31.3%
Contains more Zinc +12.6%
Contains more Copper +62.7%
Contains more Manganese +2150%
Equal in Magnesium - 38
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Iron +21.6%
Contains more Phosphorus +17.9%
Contains more Potassium +21.8%
Contains more Selenium +190.7%
Contains more Calcium +37.8%
Contains less Sodium -31.3%
Contains more Zinc +12.6%
Contains more Copper +62.7%
Contains more Manganese +2150%
Equal in Magnesium - 38

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.
Herring
Herring
10
:
2
Perch
Perch
Contains more Vitamin A +275%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +149.2%
Contains more Vitamin B3 +117.1%
Contains more Vitamin B6 +148.6%
Contains more Folate +100%
Contains more Vitamin B12 +497.3%
Contains more Vitamin C +142.9%
Contains more Vitamin B5 +17.6%
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 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 +275%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +149.2%
Contains more Vitamin B3 +117.1%
Contains more Vitamin B6 +148.6%
Contains more Folate +100%
Contains more Vitamin B12 +497.3%
Contains more Vitamin C +142.9%
Contains more Vitamin B5 +17.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Perch
Perch
Contains more Fats +882.2%
Contains more Other +71.8%
Contains more Water +14.2%
Equal in Protein - 24.86
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 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 +882.2%
Contains more Other +71.8%
Contains more Water +14.2%
Equal in Protein - 24.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
2
:
1
Perch
Perch
Contains more Monounsaturated Fat +2356.4%
Contains more Polyunsaturated fat +479.4%
Contains less Saturated Fat -90.9%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains more Monounsaturated Fat +2356.4%
Contains more Polyunsaturated fat +479.4%
Contains less Saturated Fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Perch Opinion
Protein 23.03g 24.86g Perch
Fats 11.59g 1.18g Herring
Calories 203kcal 117kcal Herring
Calcium 74mg 102mg Perch
Iron 1.41mg 1.16mg Herring
Magnesium 41mg 38mg Herring
Phosphorus 303mg 257mg Herring
Potassium 419mg 344mg Herring
Sodium 115mg 79mg Perch
Zinc 1.27mg 1.43mg Perch
Copper 0.118mg 0.192mg Perch
Manganese 0.04mg 0.9mg Perch
Selenium 46.8µg 16.1µg Herring
Vitamin A 120IU 32IU Herring
Vitamin A RAE 36µg 10µg Herring
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0.7mg 1.7mg Perch
Vitamin B1 0.112mg 0.08mg Herring
Vitamin B2 0.299mg 0.12mg Herring
Vitamin B3 4.124mg 1.9mg Herring
Vitamin B5 0.74mg 0.87mg Perch
Vitamin B6 0.348mg 0.14mg Herring
Folate 12µg 6µg Herring
Vitamin B12 13.14µg 2.2µg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.258mg 0.278mg Perch
Threonine 1.01mg 1.09mg Perch
Isoleucine 1.061mg 1.145mg Perch
Leucine 1.872mg 2.02mg Perch
Lysine 2.115mg 2.283mg Perch
Methionine 0.682mg 0.736mg Perch
Phenylalanine 0.899mg 0.97mg Perch
Valine 1.187mg 1.281mg Perch
Histidine 0.678mg 0.732mg Perch
Cholesterol 77mg 115mg Herring
Saturated Fat 2.615g 0.237g Perch
Omega-3 - DHA 1.105g 0.223g Herring
Omega-3 - EPA 0.909g 0.101g Herring
Omega-3 - DPA 0.071g 0.036g Herring
Monounsaturated Fat 4.79g 0.195g Herring
Polyunsaturated fat 2.735g 0.472g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring 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
179%
Herring
38%
Perch
Minerals Daily Need Coverage Score
62%
Herring
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 - 36mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 2.378g)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 38mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.