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Milkfish vs. Perch — In-Depth Nutrition Comparison

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Summary of differences between milkfish and perch

  • Milkfish has more vitamin B12, vitamin B3, and vitamin B6, while perch has more manganese, copper, iron, phosphorus, and vitamin B1.
  • Milkfish covers your daily need for vitamin B12, 45% more than perch.
  • Milkfish contains 4 times more vitamin B3 than perch. While milkfish contains 8.256mg of vitamin B3, perch contains only 1.9mg.
  • The amount of cholesterol in milkfish is lower.

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

Infographic

Milkfish 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 27% 20% 33% 15% 15% 29% 89% 12% 3.4% 88%
Perch
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Contains more CalciumCalcium +56.9%
Contains more IronIron +182.9%
Contains more CopperCopper +336.4%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +23.6%
Contains less SodiumSodium -14.1%
Contains more ManganeseManganese +3361.5%
~equal in Magnesium ~38mg
~equal in Potassium ~344mg
~equal in Selenium ~16.1µg

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% 11% 0% 0% 4% 16% 155% 52% 113% 409% 0% 14% 0%
Perch
3
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% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Contains more Vitamin AVitamin A +230%
Contains more Vitamin B3Vitamin B3 +334.5%
Contains more Vitamin B6Vitamin B6 +248.6%
Contains more Vitamin B12Vitamin B12 +48.6%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +73.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 9% 63% 2%
Protein: 26.32 g
Fats: 8.63 g
Carbs: 0 g
Water: 62.63 g
Other: 2.42 g
Perch
1
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more FatsFats +631.4%
Contains more OtherOther +240.8%
Contains more WaterWater +17%
~equal in Protein ~24.86g
~equal in Carbs ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milkfish Perch DV% diff.
Vitamin B12 3.27µg 2.2µg 45%
Vitamin B3 8.256mg 1.9mg 40%
Manganese 0.026mg 0.9mg 38%
Vitamin B6 0.488mg 0.14mg 27%
Copper 0.044mg 0.192mg 16%
Cholesterol 67mg 115mg 16%
Fats 8.63g 1.18g 11%
Iron 0.41mg 1.16mg 9%
Phosphorus 208mg 257mg 7%
Vitamin B1 0.016mg 0.08mg 5%
Calcium 65mg 102mg 4%
Vitamin B2 0.069mg 0.12mg 4%
Calories 190kcal 117kcal 4%
Folate 18µg 6µg 3%
Protein 26.32g 24.86g 3%
Zinc 1.05mg 1.43mg 3%
Polyunsaturated fat 0.472g 3%
Vitamin A 33µg 10µg 3%
Vitamin C 0mg 1.7mg 2%
Sodium 92mg 79mg 1%
Potassium 374mg 344mg 1%
Saturated fat 0.237g 1%
Magnesium 38mg 38mg 0%
Selenium 16.2µg 16.1µg 0%
Vitamin B5 0.865mg 0.87mg 0%
Monounsaturated fat 0.195g 0%
Tryptophan 0.295mg 0.278mg 0%
Threonine 1.154mg 1.09mg 0%
Isoleucine 1.213mg 1.145mg 0%
Leucine 2.139mg 2.02mg 0%
Lysine 2.417mg 2.283mg 0%
Methionine 0.779mg 0.736mg 0%
Phenylalanine 1.028mg 0.97mg 0%
Valine 1.356mg 1.281mg 0%
Histidine 0.775mg 0.732mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.223g N/A
Omega-3 - DPA 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milkfish Perch
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
59%
Milkfish
35%
Perch
Minerals Daily Need Coverage Score
33%
Milkfish
56%
Perch

Comparison summary

Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 13mg)
Which food is lower in Cholesterol?
Milkfish
Milkfish is lower in Cholesterol (difference - 48mg)
Which food is lower in Saturated fat?
Milkfish
Milkfish is lower in Saturated fat (difference - 0.237g)
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 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171995/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.