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  6. Monkfish raw vs. Perch

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 for 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
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% 4% 0% 0% 6.3% 14% 39% 9% 55% 113% 0% 5.3% 0%
Perch
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% 3% 4% 45% 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%

All nutrients comparison - raw data values

Nutrient Monkfish raw Perch DV% diff.
Selenium 36.5µg 12.6µg 43%
Vitamin B12 0.9µg 1.9µg 42%
Manganese 0.024mg 0.7mg 29%
Cholesterol 25mg 90mg 22%
Vitamin D 118IU 15%
Vitamin D 3µg 15%
Copper 0.028mg 0.15mg 14%
Vitamin B5 0.15mg 0.75mg 12%
Choline 65mg 12%
Protein 14.48g 19.39g 10%
Vitamin B6 0.24mg 0.12mg 9%
Calcium 8mg 80mg 7%
Iron 0.32mg 0.9mg 7%
Zinc 0.41mg 1.11mg 6%
Potassium 400mg 269mg 4%
Vitamin B1 0.025mg 0.07mg 4%
Vitamin B3 2.1mg 1.52mg 4%
Vitamin B2 0.06mg 0.1mg 3%
Sodium 18mg 62mg 2%
Magnesium 21mg 30mg 2%
Polyunsaturated fat 0.61g 0.368g 2%
Folate 7µg 5µg 1%
Saturated fat 0.34g 0.185g 1%
Calories 76kcal 91kcal 1%
Vitamin E 0.2mg 1%
Vitamin C 1mg 1.7mg 1%
Fats 1.52g 0.92g 1%
Phosphorus 200mg 200mg 0%
Vitamin A 12µg 9µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.24g 0.152g 0%
Tryptophan 0.162mg 0.217mg 0%
Threonine 0.635mg 0.85mg 0%
Isoleucine 0.667mg 0.893mg 0%
Leucine 1.177mg 1.576mg 0%
Lysine 1.33mg 1.781mg 0%
Methionine 0.429mg 0.574mg 0%
Phenylalanine 0.565mg 0.757mg 0%
Valine 0.746mg 0.999mg 0%
Histidine 0.426mg 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
14% 83%
Protein: 14.48 g
Fats: 1.52 g
Carbs: 0 g
Water: 83.24 g
Other: 0.76 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 +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
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%

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.