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Monkfish raw vs. Perch — In-Depth Nutrition Comparison

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The main differences between Monkfish raw and Perch

  • Monkfish raw has more Selenium, and Vitamin B6, however, Perch has more Vitamin B12, Manganese, Copper, Vitamin B5, Iron, Calcium, and Zinc.
  • Daily need coverage for Selenium from Monkfish raw is 43% higher.
  • Perch has 2 times less Vitamin B6 than Monkfish raw. Monkfish raw has 0.24mg of Vitamin B6, while Perch has 0.12mg.
  • Monkfish raw is lower in Cholesterol.

Food types used in this article are Fish, monkfish, raw and Fish, perch, mixed species, raw.

Infographic

Monkfish 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 15% 2.4% 35% 12% 9.3% 11% 86% 2.3% 3.1% 199%
Perch
6
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 PotassiumPotassium +48.7%
Contains less SodiumSodium -71%
Contains more SeleniumSelenium +189.7%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +900%
Contains more IronIron +181.3%
Contains more CopperCopper +435.7%
Contains more ZincZinc +170.7%
Contains more ManganeseManganese +2816.7%
~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 3.3% 2.4% 0% 0% 6.3% 14% 39% 9% 55% 113% 0% 5.3% 0%
Perch
9
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 +33.3%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +70%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 83%
Protein: 14.48 g
Fats: 1.52 g
Carbs: 0 g
Water: 83.24 g
Other: 0.76 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 +65.2%
Contains more OtherOther +35.7%
Contains more ProteinProtein +33.9%
~equal in Carbs ~0g
~equal in Water ~79.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 20% 51%
Saturated Fat: Sat. Fat 0.34 g
Monounsaturated Fat: Mono. Fat 0.24 g
Polyunsaturated fat: Poly. Fat 0.61 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 +57.9%
Contains more Poly. FatPolyunsaturated fat +65.8%
Contains less Sat. FatSaturated Fat -45.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish raw Perch Opinion
Calories 76kcal 91kcal Perch
Protein 14.48g 19.39g Perch
Fats 1.52g 0.92g Monkfish raw
Vitamin C 1mg 1.7mg Perch
Cholesterol 25mg 90mg Monkfish raw
Vitamin D 118IU Perch
Magnesium 21mg 30mg Perch
Calcium 8mg 80mg Perch
Potassium 400mg 269mg Monkfish raw
Iron 0.32mg 0.9mg Perch
Copper 0.028mg 0.15mg Perch
Zinc 0.41mg 1.11mg Perch
Phosphorus 200mg 200mg
Sodium 18mg 62mg Monkfish raw
Vitamin A 40IU 30IU Monkfish raw
Vitamin A RAE 12µg 9µg Monkfish raw
Vitamin E 0.2mg Perch
Vitamin D 3µg Perch
Manganese 0.024mg 0.7mg Perch
Selenium 36.5µg 12.6µg Monkfish raw
Vitamin B1 0.025mg 0.07mg Perch
Vitamin B2 0.06mg 0.1mg Perch
Vitamin B3 2.1mg 1.52mg Monkfish raw
Vitamin B5 0.15mg 0.75mg Perch
Vitamin B6 0.24mg 0.12mg Monkfish raw
Vitamin B12 0.9µg 1.9µg Perch
Vitamin K 0.1µg Perch
Folate 7µg 5µg Monkfish raw
Choline 65mg Perch
Saturated Fat 0.34g 0.185g Perch
Monounsaturated Fat 0.24g 0.152g Monkfish raw
Polyunsaturated fat 0.61g 0.368g Monkfish raw
Tryptophan 0.162mg 0.217mg Perch
Threonine 0.635mg 0.85mg Perch
Isoleucine 0.667mg 0.893mg Perch
Leucine 1.177mg 1.576mg Perch
Lysine 1.33mg 1.781mg Perch
Methionine 0.429mg 0.574mg Perch
Phenylalanine 0.565mg 0.757mg Perch
Valine 0.746mg 0.999mg Perch
Histidine 0.426mg 0.571mg Perch
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
Monkfish 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
19%
Monkfish raw
40%
Perch
Minerals Daily Need Coverage Score
38%
Monkfish raw
44%
Perch

Comparison summary

Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 0.155g)
Which food is richer in vitamins?
Perch
Perch is relatively richer in vitamins
Which food is lower in Cholesterol?
Monkfish raw
Monkfish raw is lower in Cholesterol (difference - 65mg)
Which food is lower in Sugar?
Monkfish raw
Monkfish raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish raw
Monkfish raw contains less Sodium (difference - 44mg)
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 ($)

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. Monkfish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173676/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.