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  6. Milkfish raw vs. Perch

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 for 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
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% 10% 0% 0% 3.3% 12% 121% 45% 98% 425% 0% 12% 0%
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% 4% 45% 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

All nutrients comparison - raw data values

Nutrient Milkfish raw Perch DV% diff.
Vitamin B12 3.4µg 1.9µg 63%
Vitamin B3 6.44mg 1.52mg 31%
Manganese 0.02mg 0.7mg 30%
Vitamin B6 0.423mg 0.12mg 23%
Vitamin D 118IU 15%
Vitamin D 3µg 15%
Cholesterol 52mg 90mg 13%
Copper 0.034mg 0.15mg 13%
Choline 65mg 12%
Polyunsaturated fat 1.84g 0.368g 10%
Fats 6.73g 0.92g 9%
Saturated fat 1.66g 0.185g 7%
Iron 0.32mg 0.9mg 7%
Monounsaturated fat 2.58g 0.152g 6%
Vitamin B1 0.013mg 0.07mg 5%
Phosphorus 162mg 200mg 5%
Vitamin B2 0.054mg 0.1mg 4%
Folate 16µg 5µg 3%
Calories 148kcal 91kcal 3%
Zinc 0.82mg 1.11mg 3%
Calcium 51mg 80mg 3%
Protein 20.53g 19.39g 2%
Vitamin A 30µg 9µg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin E 0.2mg 1%
Potassium 292mg 269mg 1%
Magnesium 30mg 30mg 0%
Sodium 72mg 62mg 0%
Selenium 12.6µg 12.6µg 0%
Vitamin B5 0.75mg 0.75mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.23mg 0.217mg 0%
Threonine 0.9mg 0.85mg 0%
Isoleucine 0.946mg 0.893mg 0%
Leucine 1.669mg 1.576mg 0%
Lysine 1.886mg 1.781mg 0%
Methionine 0.608mg 0.574mg 0%
Phenylalanine 0.802mg 0.757mg 0%
Valine 1.058mg 0.999mg 0%
Histidine 0.604mg 0.571mg 0%
Omega-3 - EPA 0.079g N/A
Omega-3 - DHA 0.174g N/A
Omega-3 - DPA 0.028g N/A

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
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
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%

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.