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  6. Perch vs. Rockfish

Perch vs. Rockfish — In-Depth Nutrition Comparison

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Significant differences between perch and rockfish

  • Perch is richer in manganese, vitamin B12, copper, vitamin B5, iron, and zinc, while rockfish is higher in selenium, vitamin B6, and vitamin B2.
  • Rockfish covers your daily selenium needs 92% more than perch.
  • Perch has 64 times more manganese than rockfish. Perch has 0.7mg of manganese, while rockfish has 0.011mg.
  • Rockfish is lower in cholesterol.

Specific food types used in this comparison are Fish, perch, mixed species, raw and Fish, rockfish, Pacific, mixed species, raw.

Infographic

Perch vs Rockfish 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 4.2% 34% 11% 11% 9.8% 88% 9.7% 1.4% 344%
Contains more CalciumCalcium +471.4%
Contains more IronIron +200%
Contains more CopperCopper +341.2%
Contains more ZincZinc +208.3%
Contains less SodiumSodium -16.2%
Contains more ManganeseManganese +6263.6%
Contains more PotassiumPotassium +43.5%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~27mg
~equal in Phosphorus ~205mg

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.
Perch
Perch
6
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%
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% 1.3% 7.2% 57% 5.8% 43% 45% 20% 48% 174% 0% 6.8% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +125%
Contains more Vitamin B1Vitamin B1 +204.3%
Contains more Vitamin B5Vitamin B5 +125.2%
Contains more Vitamin B12Vitamin B12 +36.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin DVitamin D +26.7%
Contains more Vitamin B2Vitamin B2 +87%
Contains more Vitamin B3Vitamin B3 +57.4%
Contains more Vitamin B6Vitamin B6 +75%
Contains more FolateFolate +80%
~equal in Choline ~65mg

All nutrients comparison - raw data values

Nutrient Perch Rockfish DV% diff.
Selenium 12.6µg 63µg 92%
Manganese 0.7mg 0.011mg 30%
Vitamin B12 1.9µg 1.39µg 21%
Copper 0.15mg 0.034mg 13%
Cholesterol 90mg 50mg 13%
Vitamin B5 0.75mg 0.333mg 8%
Iron 0.9mg 0.3mg 8%
Vitamin B6 0.12mg 0.21mg 7%
Calcium 80mg 14mg 7%
Vitamin B2 0.1mg 0.187mg 7%
Zinc 1.11mg 0.36mg 7%
Vitamin B3 1.52mg 2.393mg 5%
Vitamin D 3µg 3.8µg 4%
Vitamin B1 0.07mg 0.023mg 4%
Vitamin D 118IU 151IU 4%
Potassium 269mg 386mg 3%
Protein 19.39g 18.36g 2%
Vitamin C 1.7mg 0mg 2%
Folate 5µg 9µg 1%
Monounsaturated fat 0.152g 0.385g 1%
Vitamin A 9µg 4µg 1%
Vitamin E 0.2mg 0.36mg 1%
Saturated fat 0.185g 0.347g 1%
Sodium 62mg 74mg 1%
Phosphorus 200mg 205mg 1%
Magnesium 30mg 27mg 1%
Fats 0.92g 1.34g 1%
Calories 91kcal 90kcal 0%
Vitamin K 0.1µg 0µg 0%
Trans fat 0.02g N/A
Choline 65mg 65mg 0%
Polyunsaturated fat 0.368g 0.401g 0%
Tryptophan 0.217mg 0.245mg 0%
Threonine 0.85mg 0.838mg 0%
Isoleucine 0.893mg 0.876mg 0%
Leucine 1.576mg 1.516mg 0%
Lysine 1.781mg 1.808mg 0%
Methionine 0.574mg 0.584mg 0%
Phenylalanine 0.757mg 0.772mg 0%
Valine 0.999mg 0.913mg 0%
Histidine 0.571mg 0.414mg 0%
Omega-3 - EPA 0.079g 0.089g N/A
Omega-3 - DHA 0.174g 0.197g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.028g 0.023g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
19% 79%
Protein: 19.39 g
Fats: 0.92 g
Carbs: 0 g
Water: 79.13 g
Other: 0.56 g
18% 79%
Protein: 18.36 g
Fats: 1.34 g
Carbs: 0 g
Water: 79.08 g
Other: 1.22 g
Contains more FatsFats +45.7%
Contains more OtherOther +117.9%
~equal in Protein ~18.36g
~equal in Carbs ~0g
~equal in Water ~79.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
31% 34% 35%
Saturated fat: Sat. Fat 0.347 g
Monounsaturated fat: Mono. Fat 0.385 g
Polyunsaturated fat: Poly. Fat 0.401 g
Contains less Sat. FatSaturated fat -46.7%
Contains more Mono. FatMonounsaturated fat +153.3%
~equal in Polyunsaturated fat ~0.401g

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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173678/nutrients
  2. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173684/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.