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Milkfish raw vs. Perch — In-Depth Nutrition Comparison

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Summary of differences between Milkfish raw and Perch

  • Milkfish raw has more Vitamin B12, Vitamin B3, and Vitamin B6, while Perch has more Manganese, Copper, Iron, and Phosphorus.
  • Milkfish raw covers your daily need of Vitamin B12 63% more than Perch.
  • Milkfish raw contains 9 times more Saturated Fat than Perch. While Milkfish raw contains 1.66g of Saturated Fat, Perch contains only 0.185g.

These are the specific foods used in this comparison Fish, milkfish, raw and Fish, perch, mixed species, raw.

Infographic

Milkfish raw 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 21% 15% 26% 12% 11% 22% 69% 9.4% 2.6% 69%
Perch
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 24% 24% 34% 50% 30% 86% 8.1% 91% 69%
Contains more CalciumCalcium +56.9%
Contains more IronIron +181.3%
Contains more CopperCopper +341.2%
Contains more ZincZinc +35.4%
Contains more PhosphorusPhosphorus +23.5%
Contains less SodiumSodium -13.9%
Contains more ManganeseManganese +3400%
~equal in Magnesium ~30mg
~equal in Potassium ~269mg
~equal in Selenium ~12.6µg

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% 6% 0% 0% 3.3% 12% 121% 45% 98% 425% 0% 12% 0%
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% 1.8% 4% 90% 18% 23% 29% 45% 28% 238% 0.25% 3.8% 35%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B3Vitamin B3 +323.7%
Contains more Vitamin B6Vitamin B6 +252.5%
Contains more Vitamin B12Vitamin B12 +78.9%
Contains more FolateFolate +220%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +438.5%
Contains more Vitamin B2Vitamin B2 +85.2%
~equal in Vitamin B5 ~0.75mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 71% 2%
Protein: 20.53 g
Fats: 6.73 g
Carbs: 0 g
Water: 70.85 g
Other: 1.89 g
Perch
1
19% 79%
Protein: 19.39 g
Fats: 0.92 g
Carbs: 0 g
Water: 79.13 g
Other: 0.56 g
Contains more FatsFats +631.5%
Contains more OtherOther +237.5%
Contains more WaterWater +11.7%
~equal in Protein ~19.39g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 42% 30%
Saturated Fat: Sat. Fat 1.66 g
Monounsaturated Fat: Mono. Fat 2.58 g
Polyunsaturated fat: Poly. Fat 1.84 g
Perch
1
26% 22% 52%
Saturated Fat: Sat. Fat 0.185 g
Monounsaturated Fat: Mono. Fat 0.152 g
Polyunsaturated fat: Poly. Fat 0.368 g
Contains more Mono. FatMonounsaturated Fat +1597.4%
Contains more Poly. FatPolyunsaturated fat +400%
Contains less Sat. FatSaturated Fat -88.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milkfish raw Perch Opinion
Calories 148kcal 91kcal Milkfish raw
Protein 20.53g 19.39g Milkfish raw
Fats 6.73g 0.92g Milkfish raw
Vitamin C 0mg 1.7mg Perch
Cholesterol 52mg 90mg Milkfish raw
Vitamin D 118IU Perch
Magnesium 30mg 30mg
Calcium 51mg 80mg Perch
Potassium 292mg 269mg Milkfish raw
Iron 0.32mg 0.9mg Perch
Copper 0.034mg 0.15mg Perch
Zinc 0.82mg 1.11mg Perch
Phosphorus 162mg 200mg Perch
Sodium 72mg 62mg Perch
Vitamin A 100IU 30IU Milkfish raw
Vitamin A RAE 30µg 9µg Milkfish raw
Vitamin E 0.2mg Perch
Vitamin D 3µg Perch
Manganese 0.02mg 0.7mg Perch
Selenium 12.6µg 12.6µg
Vitamin B1 0.013mg 0.07mg Perch
Vitamin B2 0.054mg 0.1mg Perch
Vitamin B3 6.44mg 1.52mg Milkfish raw
Vitamin B5 0.75mg 0.75mg
Vitamin B6 0.423mg 0.12mg Milkfish raw
Vitamin B12 3.4µg 1.9µg Milkfish raw
Vitamin K 0.1µg Perch
Folate 16µg 5µg Milkfish raw
Choline 65mg Perch
Saturated Fat 1.66g 0.185g Perch
Monounsaturated Fat 2.58g 0.152g Milkfish raw
Polyunsaturated fat 1.84g 0.368g Milkfish raw
Tryptophan 0.23mg 0.217mg Milkfish raw
Threonine 0.9mg 0.85mg Milkfish raw
Isoleucine 0.946mg 0.893mg Milkfish raw
Leucine 1.669mg 1.576mg Milkfish raw
Lysine 1.886mg 1.781mg Milkfish raw
Methionine 0.608mg 0.574mg Milkfish raw
Phenylalanine 0.802mg 0.757mg Milkfish raw
Valine 1.058mg 0.999mg Milkfish raw
Histidine 0.604mg 0.571mg Milkfish raw
Omega-3 - EPA 0.079g Perch
Omega-3 - DHA 0.174g Perch
Omega-3 - DPA 0.028g Perch

Which food is preferable for your diet?

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

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
56%
Milkfish raw
40%
Perch
Minerals Daily Need Coverage Score
26%
Milkfish raw
44%
Perch

Comparison summary

Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 1.475g)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food is lower in Cholesterol?
Milkfish raw
Milkfish raw is lower in Cholesterol (difference - 38mg)
Which food is lower in Sugar?
Milkfish raw
Milkfish raw is lower in Sugar (difference - 0g)
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 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. Milkfish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173675/nutrients
  2. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173678/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.