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Perch vs. Abalone — In-Depth Nutrition Comparison

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What are the differences between perch and abalone?

  • Perch is higher in vitamin B12, manganese, and calcium, yet abalone is higher in selenium, vitamin B5, iron, and vitamin B1.
  • Abalone's daily need coverage for selenium is 65% more.
  • Perch has 13 times more manganese than abalone. While perch has 0.9mg of manganese, abalone has only 0.07mg.
  • The amount of cholesterol in abalone is lower.

We used Fish, perch, mixed species, cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried types in this article.

Infographic

Perch vs Abalone infographic
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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
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
Contains more CalciumCalcium +175.7%
Contains more PotassiumPotassium +21.1%
Contains more ZincZinc +50.5%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -86.6%
Contains more ManganeseManganese +1185.7%
Contains more MagnesiumMagnesium +47.4%
Contains more IronIron +227.6%
Contains more CopperCopper +18.8%
Contains more SeleniumSelenium +221.7%

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
2
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% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
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 6% 0.67% 0% 0% 55% 30% 36% 172% 35% 86% 0% 11% 0%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B12Vitamin B12 +218.8%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B5Vitamin B5 +229.9%
Contains more FolateFolate +133.3%
~equal in Vitamin C ~1.8mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B3 ~1.9mg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Perch Abalone DV% diff.
Selenium 16.1µg 51.8µg 65%
Vitamin B12 2.2µg 0.69µg 63%
Vitamin B5 0.87mg 2.87mg 40%
Manganese 0.9mg 0.07mg 36%
Iron 1.16mg 3.8mg 33%
Sodium 79mg 591mg 22%
Vitamin B1 0.08mg 0.22mg 12%
Protein 24.86g 19.63g 10%
Fats 1.18g 6.78g 9%
Polyunsaturated fat 0.472g 1.676g 8%
Cholesterol 115mg 94mg 7%
Calcium 102mg 37mg 7%
Monounsaturated fat 0.195g 2.741g 6%
Saturated fat 0.237g 1.646g 6%
Phosphorus 257mg 217mg 6%
Zinc 1.43mg 0.95mg 4%
Copper 0.192mg 0.228mg 4%
Magnesium 38mg 56mg 4%
Carbs 0g 11.05g 4%
Calories 117kcal 189kcal 4%
Potassium 344mg 284mg 2%
Folate 6µg 14µg 2%
Vitamin A 10µg 2µg 1%
Vitamin B2 0.12mg 0.13mg 1%
Vitamin B6 0.14mg 0.15mg 1%
Vitamin C 1.7mg 1.8mg 0%
Net carbs 0g 11.05g N/A
Vitamin B3 1.9mg 1.9mg 0%
Tryptophan 0.278mg 0.224mg 0%
Threonine 1.09mg 0.838mg 0%
Isoleucine 1.145mg 0.854mg 0%
Leucine 2.02mg 1.386mg 0%
Lysine 2.283mg 1.433mg 0%
Methionine 0.736mg 0.441mg 0%
Phenylalanine 0.97mg 0.715mg 0%
Valine 1.281mg 0.86mg 0%
Histidine 0.732mg 0.378mg 0%
Omega-3 - EPA 0.101g 0.054g N/A
Omega-3 - DHA 0.223g N/A
Omega-3 - DPA 0.036g 0.046g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Contains more ProteinProtein +26.6%
Contains more WaterWater +21.9%
Contains more FatsFats +474.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +243.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +1305.6%
Contains more Poly. FatPolyunsaturated fat +255.1%

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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/173679/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.