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  6. Perch vs. Sardines

Perch vs. Sardines — In-Depth Nutrition Comparison

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How are perch and sardines different?

  • Perch is higher in manganese; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, iron, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for sardines is 281% higher.
  • Perch contains 8 times more manganese than sardines. While perch contains 0.9mg of manganese, sardines contain 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 Sardines 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
Perch
2
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -74.3%
Contains more ManganeseManganese +733.3%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +15.4%
Contains more IronIron +151.7%
Contains more PhosphorusPhosphorus +90.7%
Contains more SeleniumSelenium +227.3%
~equal in Magnesium ~39mg
~equal in Copper ~0.186mg
~equal in Zinc ~1.31mg

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 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin AVitamin A +220%
Contains more Vitamin B2Vitamin B2 +89.2%
Contains more Vitamin B3Vitamin B3 +176.1%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +306.4%
Contains more FolateFolate +66.7%
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Perch Sardines DV% diff.
Vitamin B12 2.2µg 8.94µg 281%
Selenium 16.1µg 52.7µg 67%
Manganese 0.9mg 0.108mg 34%
Phosphorus 257mg 490mg 33%
Polyunsaturated fat 0.472g 5.148g 31%
Calcium 102mg 382mg 28%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Iron 1.16mg 2.92mg 22%
Vitamin B3 1.9mg 5.245mg 21%
Fats 1.18g 11.45g 16%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Sodium 79mg 307mg 10%
Monounsaturated fat 0.195g 3.869g 9%
Cholesterol 115mg 142mg 9%
Vitamin B2 0.12mg 0.227mg 8%
Saturated fat 0.237g 1.528g 6%
Vitamin B5 0.87mg 0.642mg 5%
Calories 117kcal 208kcal 5%
Vitamin A 10µg 32µg 2%
Vitamin B6 0.14mg 0.167mg 2%
Vitamin K 2.6µg 2%
Potassium 344mg 397mg 2%
Vitamin C 1.7mg 0mg 2%
Zinc 1.43mg 1.31mg 1%
Folate 6µg 10µg 1%
Copper 0.192mg 0.186mg 1%
Protein 24.86g 24.62g 0%
Magnesium 38mg 39mg 0%
Vitamin B1 0.08mg 0.08mg 0%
Tryptophan 0.278mg 0.276mg 0%
Threonine 1.09mg 1.079mg 0%
Isoleucine 1.145mg 1.134mg 0%
Leucine 2.02mg 2.001mg 0%
Lysine 2.283mg 2.26mg 0%
Methionine 0.736mg 0.729mg 0%
Phenylalanine 0.97mg 0.961mg 0%
Valine 1.281mg 1.268mg 0%
Histidine 0.732mg 0.725mg 0%
Omega-3 - EPA 0.101g 0.473g N/A
Omega-3 - DHA 0.223g 0.509g N/A
Omega-3 - DPA 0.036g 0g 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
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 WaterWater +22.9%
Contains more FatsFats +870.3%
Contains more OtherOther +508.5%
~equal in Protein ~24.62g
~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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +1884.1%
Contains more Poly. FatPolyunsaturated fat +990.7%

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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. Sardines - 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.