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Perch vs. Herring — In-Depth Nutrition Comparison

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Differences between Perch and Herring

  • Perch is higher in Manganese, and Copper, however, Herring is richer in Vitamin B12, Selenium, Vitamin B6, Vitamin B3, Vitamin B2, and Phosphorus.
  • Herring's daily need coverage for Vitamin B12 is 456% higher.
  • Perch has 23 times more Manganese than Herring. While Perch has 0.9mg of Manganese, Herring has only 0.04mg.
  • Herring has less Cholesterol.

The food types used in this comparison are Fish, perch, mixed species, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat.

Infographic

Perch vs Herring 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
5
:
Contains more Calcium +37.8%
Contains less Sodium -31.3%
Contains more Zinc +12.6%
Contains more Copper +62.7%
Contains more Manganese +2150%
Contains more Iron +21.6%
Contains more Phosphorus +17.9%
Contains more Potassium +21.8%
Contains more Selenium +190.7%
Equal in Magnesium - 41
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Contains more Calcium +37.8%
Contains less Sodium -31.3%
Contains more Zinc +12.6%
Contains more Copper +62.7%
Contains more Manganese +2150%
Contains more Iron +21.6%
Contains more Phosphorus +17.9%
Contains more Potassium +21.8%
Contains more Selenium +190.7%
Equal in Magnesium - 41

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
2
:
11
Herring
Contains more Vitamin C +142.9%
Contains more Vitamin B5 +17.6%
Contains more Vitamin A +275%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +149.2%
Contains more Vitamin B3 +117.1%
Contains more Vitamin B6 +148.6%
Contains more Folate +100%
Contains more Vitamin B12 +497.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 46% 1%
Contains more Vitamin C +142.9%
Contains more Vitamin B5 +17.6%
Contains more Vitamin A +275%
Contains more Vitamin B1 +40%
Contains more Vitamin B2 +149.2%
Contains more Vitamin B3 +117.1%
Contains more Vitamin B6 +148.6%
Contains more Folate +100%
Contains more Vitamin B12 +497.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
2
:
Contains more Water +14.2%
Contains more Fats +882.2%
Contains more Other +71.8%
Equal in Protein - 23.03
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more Water +14.2%
Contains more Fats +882.2%
Contains more Other +71.8%
Equal in Protein - 23.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
1
:
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +2356.4%
Contains more Polyunsaturated fat +479.4%
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Contains less Saturated Fat -90.9%
Contains more Monounsaturated Fat +2356.4%
Contains more Polyunsaturated fat +479.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Herring Opinion
Protein 24.86g 23.03g Perch
Fats 1.18g 11.59g Herring
Calories 117kcal 203kcal Herring
Calcium 102mg 74mg Perch
Iron 1.16mg 1.41mg Herring
Magnesium 38mg 41mg Herring
Phosphorus 257mg 303mg Herring
Potassium 344mg 419mg Herring
Sodium 79mg 115mg Perch
Zinc 1.43mg 1.27mg Perch
Copper 0.192mg 0.118mg Perch
Manganese 0.9mg 0.04mg Perch
Selenium 16.1µg 46.8µg Herring
Vitamin A 32IU 120IU Herring
Vitamin A RAE 10µg 36µg Herring
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 1.7mg 0.7mg Perch
Vitamin B1 0.08mg 0.112mg Herring
Vitamin B2 0.12mg 0.299mg Herring
Vitamin B3 1.9mg 4.124mg Herring
Vitamin B5 0.87mg 0.74mg Perch
Vitamin B6 0.14mg 0.348mg Herring
Folate 6µg 12µg Herring
Vitamin B12 2.2µg 13.14µg Herring
Choline 83.3mg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.278mg 0.258mg Perch
Threonine 1.09mg 1.01mg Perch
Isoleucine 1.145mg 1.061mg Perch
Leucine 2.02mg 1.872mg Perch
Lysine 2.283mg 2.115mg Perch
Methionine 0.736mg 0.682mg Perch
Phenylalanine 0.97mg 0.899mg Perch
Valine 1.281mg 1.187mg Perch
Histidine 0.732mg 0.678mg Perch
Cholesterol 115mg 77mg Herring
Saturated Fat 0.237g 2.615g Perch
Omega-3 - DHA 0.223g 1.105g Herring
Omega-3 - EPA 0.101g 0.909g Herring
Omega-3 - DPA 0.036g 0.071g Herring
Monounsaturated Fat 0.195g 4.79g Herring
Polyunsaturated fat 0.472g 2.735g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Herring
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
35%
Perch
169%
Herring
Minerals Daily Need Coverage Score
56%
Perch
62%
Herring

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 - 36mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 2.378g)
Which food is lower in Cholesterol?
Herring
Herring is lower in Cholesterol (difference - 38mg)
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.