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Milkfish vs. Perch — In-Depth Nutrition Comparison

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Important differences between milkfish and perch

  • Milkfish has more vitamin B12, vitamin B3, vitamin B6, and selenium; however, perch is richer in manganese, copper, and iron.
  • Milkfish's daily need coverage for vitamin B12 is 57% more.
  • Milkfish contains 5 times more vitamin B3 than perch. Milkfish contains 8.256mg of vitamin B3, while perch contains 1.52mg.
  • Milkfish contains less cholesterol.

The food varieties used in the comparison are Fish, milkfish, cooked, dry heat and Fish, perch, mixed species, raw.

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
5
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 MagnesiumMagnesium +26.7%
Contains more PotassiumPotassium +39%
Contains more SeleniumSelenium +28.6%
Contains more CalciumCalcium +23.1%
Contains more IronIron +119.5%
Contains more CopperCopper +240.9%
Contains less SodiumSodium -32.6%
Contains more ManganeseManganese +2592.3%
~equal in Zinc ~1.11mg
~equal in Phosphorus ~200mg

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
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 +266.7%
Contains more Vitamin B3Vitamin B3 +443.2%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +306.7%
Contains more Vitamin B12Vitamin B12 +72.1%
Contains more FolateFolate +260%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +337.5%
Contains more Vitamin B2Vitamin B2 +44.9%

All nutrients comparison - raw data values

Nutrient Milkfish Perch DV% diff.
Vitamin B12 3.27µg 1.9µg 57%
Vitamin B3 8.256mg 1.52mg 42%
Manganese 0.026mg 0.7mg 29%
Vitamin B6 0.488mg 0.12mg 28%
Vitamin D 3µg 15%
Vitamin D 118IU 15%
Protein 26.32g 19.39g 14%
Fats 8.63g 0.92g 12%
Choline 65mg 12%
Copper 0.044mg 0.15mg 12%
Cholesterol 67mg 90mg 8%
Selenium 16.2µg 12.6µg 7%
Iron 0.41mg 0.9mg 6%
Vitamin B1 0.016mg 0.07mg 5%
Calories 190kcal 91kcal 5%
Potassium 374mg 269mg 3%
Folate 18µg 5µg 3%
Vitamin A 33µg 9µg 3%
Polyunsaturated fat 0.368g 2%
Vitamin B2 0.069mg 0.1mg 2%
Vitamin B5 0.865mg 0.75mg 2%
Calcium 65mg 80mg 2%
Magnesium 38mg 30mg 2%
Vitamin C 0mg 1.7mg 2%
Vitamin E 0.2mg 1%
Sodium 92mg 62mg 1%
Phosphorus 208mg 200mg 1%
Zinc 1.05mg 1.11mg 1%
Saturated fat 0.185g 1%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.152g 0%
Tryptophan 0.295mg 0.217mg 0%
Threonine 1.154mg 0.85mg 0%
Isoleucine 1.213mg 0.893mg 0%
Leucine 2.139mg 1.576mg 0%
Lysine 2.417mg 1.781mg 0%
Methionine 0.779mg 0.574mg 0%
Phenylalanine 1.028mg 0.757mg 0%
Valine 1.356mg 0.999mg 0%
Histidine 0.775mg 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
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
19% 79%
Protein: 19.39 g
Fats: 0.92 g
Carbs: 0 g
Water: 79.13 g
Other: 0.56 g
Contains more ProteinProtein +35.7%
Contains more FatsFats +838%
Contains more OtherOther +332.1%
Contains more WaterWater +26.3%
~equal in Carbs ~0g

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/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.