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  6. Perch vs. Atlantic Mackerel

Perch vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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What are the differences between Perch and Atlantic Mackerel?

  • Perch is higher in Manganese, and Copper, yet Atlantic Mackerel is higher in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, and Magnesium.
  • Atlantic Mackerel's daily need coverage for Vitamin B12 is 271% more.
  • Perch has 60 times more Manganese than Atlantic Mackerel. While Perch has 0.9mg of Manganese, Atlantic Mackerel has only 0.015mg.
  • The amount of Cholesterol in Atlantic Mackerel is lower.

We used Fish, perch, mixed species, cooked, dry heat and Fish, mackerel, Atlantic, raw types in this article.

Infographic

Perch vs Atlantic Mackerel 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
7
:
3
Atlantic Mackerel
Atlantic Mackerel
Contains more Calcium +750%
Contains more Phosphorus +18.4%
Contains less Sodium -12.2%
Contains more Zinc +127%
Contains more Copper +163%
Contains more Manganese +5900%
Contains more Iron +40.5%
Contains more Magnesium +100%
Contains more Selenium +173.9%
Equal in Potassium - 314
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Atlantic Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Contains more Calcium +750%
Contains more Phosphorus +18.4%
Contains less Sodium -12.2%
Contains more Zinc +127%
Contains more Copper +163%
Contains more Manganese +5900%
Contains more Iron +40.5%
Contains more Magnesium +100%
Contains more Selenium +173.9%
Equal in Potassium - 314

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
3
:
9
Atlantic Mackerel
Atlantic Mackerel
Contains more Vitamin C +325%
Contains more Folate +500%
Contains more Vitamin A +421.9%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +377.9%
Contains more Vitamin B6 +185%
Contains more Vitamin B12 +295.9%
Equal in Vitamin B5 - 0.856
Perch
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0%
Atlantic Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 13%
Contains more Vitamin C +325%
Contains more Folate +500%
Contains more Vitamin A +421.9%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +377.9%
Contains more Vitamin B6 +185%
Contains more Vitamin B12 +295.9%
Equal in Vitamin B5 - 0.856

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains more Protein +33.7%
Contains more Water +15.3%
Contains more Fats +1077.1%
Contains more Other +457.7%
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Atlantic Mackerel
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more Protein +33.7%
Contains more Water +15.3%
Contains more Fats +1077.1%
Contains more Other +457.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
:
2
Atlantic Mackerel
Atlantic Mackerel
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +2697.9%
Contains more Polyunsaturated fat +609.7%
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Atlantic Mackerel
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
Contains less Saturated Fat -92.7%
Contains more Monounsaturated Fat +2697.9%
Contains more Polyunsaturated fat +609.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Atlantic Mackerel Opinion
Protein 24.86g 18.6g Perch
Fats 1.18g 13.89g Atlantic Mackerel
Calories 117kcal 205kcal Atlantic Mackerel
Calcium 102mg 12mg Perch
Iron 1.16mg 1.63mg Atlantic Mackerel
Magnesium 38mg 76mg Atlantic Mackerel
Phosphorus 257mg 217mg Perch
Potassium 344mg 314mg Perch
Sodium 79mg 90mg Perch
Zinc 1.43mg 0.63mg Perch
Copper 0.192mg 0.073mg Perch
Manganese 0.9mg 0.015mg Perch
Selenium 16.1µg 44.1µg Atlantic Mackerel
Vitamin A 32IU 167IU Atlantic Mackerel
Vitamin A RAE 10µg 50µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 1.7mg 0.4mg Perch
Vitamin B1 0.08mg 0.176mg Atlantic Mackerel
Vitamin B2 0.12mg 0.312mg Atlantic Mackerel
Vitamin B3 1.9mg 9.08mg Atlantic Mackerel
Vitamin B5 0.87mg 0.856mg Perch
Vitamin B6 0.14mg 0.399mg Atlantic Mackerel
Folate 6µg 1µg Perch
Vitamin B12 2.2µg 8.71µg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.278mg 0.208mg Perch
Threonine 1.09mg 0.815mg Perch
Isoleucine 1.145mg 0.857mg Perch
Leucine 2.02mg 1.512mg Perch
Lysine 2.283mg 1.708mg Perch
Methionine 0.736mg 0.551mg Perch
Phenylalanine 0.97mg 0.726mg Perch
Valine 1.281mg 0.958mg Perch
Histidine 0.732mg 0.548mg Perch
Cholesterol 115mg 70mg Atlantic Mackerel
Saturated Fat 0.237g 3.257g Perch
Omega-3 - DHA 0.223g 1.401g Atlantic Mackerel
Omega-3 - EPA 0.101g 0.898g Atlantic Mackerel
Omega-3 - DPA 0.036g 0.212g Atlantic Mackerel
Monounsaturated Fat 0.195g 5.456g Atlantic Mackerel
Polyunsaturated fat 0.472g 3.35g Atlantic Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Atlantic Mackerel
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet ok

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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
38%
Perch
171%
Atlantic Mackerel
Minerals Daily Need Coverage Score
56%
Perch
54%
Atlantic Mackerel

Comparison summary

Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 3.02g)
Which food is cheaper?
Perch
Perch is cheaper (difference - $7)
Which food is lower in Cholesterol?
Atlantic Mackerel
Atlantic Mackerel is lower in Cholesterol (difference - 45mg)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.