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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
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 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +750%
Contains more CopperCopper +163%
Contains more ZincZinc +127%
Contains more PhosphorusPhosphorus +18.4%
Contains less SodiumSodium -12.2%
Contains more ManganeseManganese +5900%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +40.5%
Contains more SeleniumSelenium +173.9%
~equal in Potassium ~314mg

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
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin CVitamin C +325%
Contains more FolateFolate +500%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +377.9%
Contains more Vitamin B6Vitamin B6 +185%
Contains more Vitamin B12Vitamin B12 +295.9%
~equal in Vitamin B5 ~0.856mg

All nutrients comparison - raw data values

Nutrient Perch Atlantic Mackerel DV% diff.
Vitamin B12 2.2µg 8.71µg 271%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Selenium 16.1µg 44.1µg 51%
Vitamin B3 1.9mg 9.08mg 45%
Manganese 0.9mg 0.015mg 38%
Vitamin B6 0.14mg 0.399mg 20%
Fats 1.18g 13.89g 20%
Polyunsaturated fat 0.472g 3.35g 19%
Vitamin B2 0.12mg 0.312mg 15%
Cholesterol 115mg 70mg 15%
Saturated fat 0.237g 3.257g 14%
Protein 24.86g 18.6g 13%
Copper 0.192mg 0.073mg 13%
Monounsaturated fat 0.195g 5.456g 13%
Choline 65mg 12%
Vitamin E 1.52mg 10%
Calcium 102mg 12mg 9%
Magnesium 38mg 76mg 9%
Vitamin B1 0.08mg 0.176mg 8%
Zinc 1.43mg 0.63mg 7%
Iron 1.16mg 1.63mg 6%
Phosphorus 257mg 217mg 6%
Vitamin K 5µg 4%
Calories 117kcal 205kcal 4%
Vitamin A 10µg 50µg 4%
Folate 6µg 1µg 1%
Potassium 344mg 314mg 1%
Vitamin C 1.7mg 0.4mg 1%
Sodium 79mg 90mg 0%
Vitamin B5 0.87mg 0.856mg 0%
Tryptophan 0.278mg 0.208mg 0%
Threonine 1.09mg 0.815mg 0%
Isoleucine 1.145mg 0.857mg 0%
Leucine 2.02mg 1.512mg 0%
Lysine 2.283mg 1.708mg 0%
Methionine 0.736mg 0.551mg 0%
Phenylalanine 0.97mg 0.726mg 0%
Valine 1.281mg 0.958mg 0%
Histidine 0.732mg 0.548mg 0%
Omega-3 - EPA 0.101g 0.898g N/A
Omega-3 - DHA 0.223g 1.401g N/A
Omega-3 - DPA 0.036g 0.212g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
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 ProteinProtein +33.7%
Contains more WaterWater +15.3%
Contains more FatsFats +1077.1%
Contains more OtherOther +457.7%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
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 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +2697.9%
Contains more Poly. FatPolyunsaturated fat +609.7%

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.