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  6. Perch vs. Halibut

Perch vs. Halibut — In-Depth Nutrition Comparison

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What are the differences between Perch and Halibut?

  • Perch is higher in Vitamin B12, Manganese, Copper, Vitamin B5, Calcium, and Zinc, yet Halibut is higher in Selenium, and Vitamin B6.
  • Halibut's daily need coverage for Selenium is 56% more.
  • Perch has 60 times more Manganese than Halibut. While Perch has 0.9mg of Manganese, Halibut has only 0.015mg.
  • The amount of Cholesterol in Halibut is lower.

We used Fish, perch, mixed species, cooked, dry heat and Fish, halibut, greenland, cooked, dry heat types in this article.

Infographic

Perch vs Halibut 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
8
:
1
Halibut
Halibut
Contains more Calcium +2450%
Contains more Iron +36.5%
Contains more Magnesium +15.2%
Contains more Phosphorus +22.4%
Contains less Sodium -23.3%
Contains more Zinc +180.4%
Contains more Copper +405.3%
Contains more Manganese +5900%
Contains more Selenium +190.7%
Equal in Potassium - 344
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Halibut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 32% 24% 90% 31% 14% 14% 13% 2% 256%
Contains more Calcium +2450%
Contains more Iron +36.5%
Contains more Magnesium +15.2%
Contains more Phosphorus +22.4%
Contains less Sodium -23.3%
Contains more Zinc +180.4%
Contains more Copper +405.3%
Contains more Manganese +5900%
Contains more Selenium +190.7%
Equal in Potassium - 344

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
6
:
3
Halibut
Halibut
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B5 +202.1%
Contains more Folate +500%
Contains more Vitamin B12 +129.2%
Contains more Vitamin A +87.5%
Contains more Vitamin B6 +246.4%
Equal in Vitamin B1 - 0.073
Equal in Vitamin B3 - 1.923
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%
Halibut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 0% 19% 24% 37% 18% 112% 1% 120% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +16.5%
Contains more Vitamin B5 +202.1%
Contains more Folate +500%
Contains more Vitamin B12 +129.2%
Contains more Vitamin A +87.5%
Contains more Vitamin B6 +246.4%
Equal in Vitamin B1 - 0.073
Equal in Vitamin B3 - 1.923

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
:
2
Halibut
Halibut
Contains more Protein +35%
Contains more Water +18.4%
Contains more Fats +1403.4%
Contains more Other +176.1%
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Halibut
18% 18% 62% 2%
Protein: 18.42 g
Fats: 17.74 g
Carbs: 0 g
Water: 61.88 g
Other: 1.96 g
Contains more Protein +35%
Contains more Water +18.4%
Contains more Fats +1403.4%
Contains more Other +176.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
:
2
Halibut
Halibut
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +5408.7%
Contains more Polyunsaturated fat +271.4%
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Halibut
20% 69% 11%
Saturated Fat: 3.102 g
Monounsaturated Fat: 10.742 g
Polyunsaturated fat: 1.753 g
Contains less Saturated Fat -92.4%
Contains more Monounsaturated Fat +5408.7%
Contains more Polyunsaturated fat +271.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Halibut Opinion
Protein 24.86g 18.42g Perch
Fats 1.18g 17.74g Halibut
Calories 117kcal 239kcal Halibut
Calcium 102mg 4mg Perch
Iron 1.16mg 0.85mg Perch
Magnesium 38mg 33mg Perch
Phosphorus 257mg 210mg Perch
Potassium 344mg 344mg
Sodium 79mg 103mg Perch
Zinc 1.43mg 0.51mg Perch
Copper 0.192mg 0.038mg Perch
Manganese 0.9mg 0.015mg Perch
Selenium 16.1µg 46.8µg Halibut
Vitamin A 32IU 60IU Halibut
Vitamin A RAE 10µg 18µg Halibut
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.073mg Perch
Vitamin B2 0.12mg 0.103mg Perch
Vitamin B3 1.9mg 1.923mg Halibut
Vitamin B5 0.87mg 0.288mg Perch
Vitamin B6 0.14mg 0.485mg Halibut
Folate 6µg 1µg Perch
Vitamin B12 2.2µg 0.96µg Perch
Tryptophan 0.278mg 0.206mg Perch
Threonine 1.09mg 0.808mg Perch
Isoleucine 1.145mg 0.849mg Perch
Leucine 2.02mg 1.497mg Perch
Lysine 2.283mg 1.692mg Perch
Methionine 0.736mg 0.545mg Perch
Phenylalanine 0.97mg 0.719mg Perch
Valine 1.281mg 0.949mg Perch
Histidine 0.732mg 0.542mg Perch
Cholesterol 115mg 59mg Halibut
Saturated Fat 0.237g 3.102g Perch
Omega-3 - DHA 0.223g 0.504g Halibut
Omega-3 - EPA 0.101g 0.674g Halibut
Omega-3 - DPA 0.036g 0.114g Halibut
Monounsaturated Fat 0.195g 10.742g Halibut
Polyunsaturated fat 0.472g 1.753g Halibut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Halibut
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
28%
Halibut
Minerals Daily Need Coverage Score
56%
Perch
47%
Halibut

Comparison summary

Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 2.865g)
Which food is cheaper?
Perch
Perch is cheaper (difference - $5)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 56mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174232/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.