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  6. Perch vs. Sardine

Perch vs. Sardine — In-Depth Nutrition Comparison

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How are Perch and Sardine different?

  • Perch is higher in Manganese, however, Sardine is richer in Vitamin B12, Selenium, Phosphorus, Calcium, Iron, Vitamin B3, and Vitamin B2.
  • Daily need coverage for Vitamin B12 from Sardine is 281% higher.
  • Perch contains 8 times more Manganese than Sardine. While Perch contains 0.9mg of Manganese, Sardine contains only 0.108mg.
  • Perch has less Cholesterol.

Fish, perch, mixed species, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Perch vs Sardine 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
4
:
6
Sardine
Sardine
Contains less Sodium -74.3%
Contains more Manganese +733.3%
Contains more Calcium +274.5%
Contains more Iron +151.7%
Contains more Phosphorus +90.7%
Contains more Potassium +15.4%
Contains more Selenium +227.3%
Equal in Magnesium - 39
Equal in Zinc - 1.31
Equal in Copper - 0.186
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains less Sodium -74.3%
Contains more Manganese +733.3%
Contains more Calcium +274.5%
Contains more Iron +151.7%
Contains more Phosphorus +90.7%
Contains more Potassium +15.4%
Contains more Selenium +227.3%
Equal in Magnesium - 39
Equal in Zinc - 1.31
Equal in Copper - 0.186

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
:
9
Sardine
Sardine
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.5%
Contains more Vitamin A +237.5%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B3 +176.1%
Contains more Vitamin B6 +19.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +306.4%
Equal in Vitamin B1 - 0.08
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%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.5%
Contains more Vitamin A +237.5%
Contains more Vitamin B2 +89.2%
Contains more Vitamin B3 +176.1%
Contains more Vitamin B6 +19.3%
Contains more Folate +66.7%
Contains more Vitamin B12 +306.4%
Equal in Vitamin B1 - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
:
2
Sardine
Sardine
Contains more Water +22.9%
Contains more Fats +870.3%
Contains more Other +508.5%
Equal in Protein - 24.62
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more Water +22.9%
Contains more Fats +870.3%
Contains more Other +508.5%
Equal in Protein - 24.62

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
:
2
Sardine
Sardine
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +1884.1%
Contains more Polyunsaturated fat +990.7%
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -84.5%
Contains more Monounsaturated Fat +1884.1%
Contains more Polyunsaturated fat +990.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Perch Sardine
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 price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Perch Sardine Opinion
Protein 24.86g 24.62g Perch
Fats 1.18g 11.45g Sardine
Calories 117kcal 208kcal Sardine
Calcium 102mg 382mg Sardine
Iron 1.16mg 2.92mg Sardine
Magnesium 38mg 39mg Sardine
Phosphorus 257mg 490mg Sardine
Potassium 344mg 397mg Sardine
Sodium 79mg 307mg Perch
Zinc 1.43mg 1.31mg Perch
Copper 0.192mg 0.186mg Perch
Manganese 0.9mg 0.108mg Perch
Selenium 16.1µg 52.7µg Sardine
Vitamin A 32IU 108IU Sardine
Vitamin A RAE 10µg 32µg Sardine
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.08mg
Vitamin B2 0.12mg 0.227mg Sardine
Vitamin B3 1.9mg 5.245mg Sardine
Vitamin B5 0.87mg 0.642mg Perch
Vitamin B6 0.14mg 0.167mg Sardine
Folate 6µg 10µg Sardine
Vitamin B12 2.2µg 8.94µg Sardine
Vitamin K 2.6µg Sardine
Tryptophan 0.278mg 0.276mg Perch
Threonine 1.09mg 1.079mg Perch
Isoleucine 1.145mg 1.134mg Perch
Leucine 2.02mg 2.001mg Perch
Lysine 2.283mg 2.26mg Perch
Methionine 0.736mg 0.729mg Perch
Phenylalanine 0.97mg 0.961mg Perch
Valine 1.281mg 1.268mg Perch
Histidine 0.732mg 0.725mg Perch
Cholesterol 115mg 142mg Perch
Saturated Fat 0.237g 1.528g Perch
Omega-3 - DHA 0.223g 0.509g Sardine
Omega-3 - EPA 0.101g 0.473g Sardine
Omega-3 - DPA 0.036g 0g Perch
Monounsaturated Fat 0.195g 3.869g Sardine
Polyunsaturated fat 0.472g 5.148g Sardine

Which food is preferable for your diet?

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

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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
131%
Sardine
Minerals Daily Need Coverage Score
56%
Perch
94%
Sardine

Comparison summary

Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
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 - 228mg)
Which food is lower in Cholesterol?
Perch
Perch is lower in Cholesterol (difference - 27mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 1.291g)
Which food is cheaper?
Perch
Perch is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.