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Monkfish vs. Perch — In-Depth Nutrition Comparison

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Summary of differences between Monkfish and Perch

  • Monkfish has more Selenium, Vitamin B6, Phosphorus, and Potassium, while Perch has more Vitamin B12, Manganese, Copper, Vitamin B5, and Calcium.
  • Monkfish covers your daily need of Selenium 62% more than Perch.
  • Monkfish contains 2 times more Vitamin B6 than Perch. While Monkfish contains 0.277mg of Vitamin B6, Perch contains only 0.12mg.
  • The amount of Cholesterol in Monkfish is lower.

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

Infographic

Monkfish 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.
:
6
Perch
Contains more Phosphorus +28%
Contains more Potassium +90.7%
Contains less Sodium -62.9%
Contains more Selenium +271.4%
Contains more Calcium +700%
Contains more Iron +119.5%
Contains more Magnesium +11.1%
Contains more Zinc +109.4%
Contains more Copper +316.7%
Contains more Manganese +2158.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 34% 22% 86% 24% 9% 31% 50% 92% 69%
Contains more Phosphorus +28%
Contains more Potassium +90.7%
Contains less Sodium -62.9%
Contains more Selenium +271.4%
Contains more Calcium +700%
Contains more Iron +119.5%
Contains more Magnesium +11.1%
Contains more Zinc +109.4%
Contains more Copper +316.7%
Contains more Manganese +2158.1%

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.
:
9
Perch
Contains more Vitamin A +53.3%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B6 +130.8%
Contains more Folate +60%
Contains more Vitamin C +70%
Contains more Vitamin B1 +141.4%
Contains more Vitamin B2 +37%
Contains more Vitamin B5 +333.5%
Contains more Vitamin B12 +82.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 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% 4% 90% 6% 18% 24% 29% 45% 28% 4% 238% 36% 1%
Contains more Vitamin A +53.3%
Contains more Vitamin B3 +68.3%
Contains more Vitamin B6 +130.8%
Contains more Folate +60%
Contains more Vitamin C +70%
Contains more Vitamin B1 +141.4%
Contains more Vitamin B2 +37%
Contains more Vitamin B5 +333.5%
Contains more Vitamin B12 +82.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Perch
Contains more Fats +112%
Contains more Other +75%
Equal in Protein - 19.39
Equal in Water - 79.13
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
19% 79%
Protein: 19.39 g
Fats: 0.92 g
Carbs: 0 g
Water: 79.13 g
Other: 0.56 g
Contains more Fats +112%
Contains more Other +75%
Equal in Protein - 19.39
Equal in Water - 79.13

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish Perch Opinion
Protein 18.56g 19.39g Perch
Fats 1.95g 0.92g Monkfish
Calories 97kcal 91kcal Monkfish
Calcium 10mg 80mg Perch
Iron 0.41mg 0.9mg Perch
Magnesium 27mg 30mg Perch
Phosphorus 256mg 200mg Monkfish
Potassium 513mg 269mg Monkfish
Sodium 23mg 62mg Monkfish
Zinc 0.53mg 1.11mg Perch
Copper 0.036mg 0.15mg Perch
Manganese 0.031mg 0.7mg Perch
Selenium 46.8µg 12.6µg Monkfish
Vitamin A 46IU 30IU Monkfish
Vitamin A RAE 14µg 9µg Monkfish
Vitamin E 0.2mg Perch
Vitamin D 118IU Perch
Vitamin D 3µg Perch
Vitamin C 1mg 1.7mg Perch
Vitamin B1 0.029mg 0.07mg Perch
Vitamin B2 0.073mg 0.1mg Perch
Vitamin B3 2.558mg 1.52mg Monkfish
Vitamin B5 0.173mg 0.75mg Perch
Vitamin B6 0.277mg 0.12mg Monkfish
Folate 8µg 5µg Monkfish
Vitamin B12 1.04µg 1.9µg Perch
Choline 65mg Perch
Vitamin K 0.1µg Perch
Tryptophan 0.208mg 0.217mg Perch
Threonine 0.814mg 0.85mg Perch
Isoleucine 0.855mg 0.893mg Perch
Leucine 1.509mg 1.576mg Perch
Lysine 1.705mg 1.781mg Perch
Methionine 0.549mg 0.574mg Perch
Phenylalanine 0.725mg 0.757mg Perch
Valine 0.956mg 0.999mg Perch
Histidine 0.547mg 0.571mg Perch
Cholesterol 32mg 90mg Monkfish
Saturated Fat 0.185g Monkfish
Omega-3 - DHA 0.174g Perch
Omega-3 - EPA 0.079g Perch
Omega-3 - DPA 0.028g Perch
Monounsaturated Fat 0.152g Perch
Polyunsaturated fat 0.368g Perch

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monkfish Perch
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
22%
Monkfish
40%
Perch
Minerals Daily Need Coverage Score
48%
Monkfish
44%
Perch

Comparison summary

Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food is richer in vitamins?
Perch
Perch is relatively richer in vitamins
Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 0.185g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/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.