Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Milkfish vs. Perch — In-Depth Nutrition Comparison

Compare

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 of 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.
:
7
Perch
Contains more Calcium +56.9%
Contains more Iron +182.9%
Contains more Phosphorus +23.6%
Contains less Sodium -14.1%
Contains more Zinc +36.2%
Contains more Copper +336.4%
Contains more Manganese +3361.5%
Equal in Magnesium - 38
Equal in Potassium - 344
Equal in Selenium - 16.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 16% 28% 90% 33% 12% 29% 15% 4% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Calcium +56.9%
Contains more Iron +182.9%
Contains more Phosphorus +23.6%
Contains less Sodium -14.1%
Contains more Zinc +36.2%
Contains more Copper +336.4%
Contains more Manganese +3361.5%
Equal in Magnesium - 38
Equal in Potassium - 344
Equal in Selenium - 16.1

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.
:
4
Perch
Contains more Vitamin A +240.6%
Contains more Vitamin B3 +334.5%
Contains more Vitamin B6 +248.6%
Contains more Folate +200%
Contains more Vitamin B12 +48.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +73.9%
Equal in Vitamin B5 - 0.87
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 0% 0% 0% 4% 16% 155% 52% 113% 14% 409% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0% 0%
Contains more Vitamin A +240.6%
Contains more Vitamin B3 +334.5%
Contains more Vitamin B6 +248.6%
Contains more Folate +200%
Contains more Vitamin B12 +48.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +73.9%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

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

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 Opinion
Protein 26.32g 24.86g Milkfish
Fats 8.63g 1.18g Milkfish
Calories 190kcal 117kcal Milkfish
Calcium 65mg 102mg Perch
Iron 0.41mg 1.16mg Perch
Magnesium 38mg 38mg
Phosphorus 208mg 257mg Perch
Potassium 374mg 344mg Milkfish
Sodium 92mg 79mg Perch
Zinc 1.05mg 1.43mg Perch
Copper 0.044mg 0.192mg Perch
Manganese 0.026mg 0.9mg Perch
Selenium 16.2µg 16.1µg Milkfish
Vitamin A 109IU 32IU Milkfish
Vitamin A RAE 33µg 10µg Milkfish
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.016mg 0.08mg Perch
Vitamin B2 0.069mg 0.12mg Perch
Vitamin B3 8.256mg 1.9mg Milkfish
Vitamin B5 0.865mg 0.87mg Perch
Vitamin B6 0.488mg 0.14mg Milkfish
Folate 18µg 6µg Milkfish
Vitamin B12 3.27µg 2.2µg Milkfish
Tryptophan 0.295mg 0.278mg Milkfish
Threonine 1.154mg 1.09mg Milkfish
Isoleucine 1.213mg 1.145mg Milkfish
Leucine 2.139mg 2.02mg Milkfish
Lysine 2.417mg 2.283mg Milkfish
Methionine 0.779mg 0.736mg Milkfish
Phenylalanine 1.028mg 0.97mg Milkfish
Valine 1.356mg 1.281mg Milkfish
Histidine 0.775mg 0.732mg Milkfish
Cholesterol 67mg 115mg Milkfish
Saturated Fat 0.237g Milkfish
Omega-3 - DHA 0.223g Perch
Omega-3 - EPA 0.101g Perch
Omega-3 - DPA 0.036g Perch
Monounsaturated Fat 0.195g Perch
Polyunsaturated fat 0.472g Perch

Which food is preferable for your diet?

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

People also compare

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.