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  6. Perch vs. Rockfish

Perch vs. Rockfish — In-Depth Nutrition Comparison

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Differences between Perch and Rockfish

  • Perch is higher in Manganese, Vitamin B12, Copper, Iron, Vitamin B5, Zinc, Calcium, and Phosphorus, however, Rockfish is richer in Selenium.
  • Rockfish's daily need coverage for Selenium is 85% higher.
  • Perch has 82 times more Manganese than Rockfish. While Perch has 0.9mg of Manganese, Rockfish has only 0.011mg.
  • Rockfish has less Cholesterol.

The food types used in this comparison are Fish, perch, mixed species, cooked, dry heat and Fish, rockfish, Pacific, mixed species, raw.

Infographic

Perch vs Rockfish 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
7
:
3
Rockfish
Rockfish
Contains more Calcium +628.6%
Contains more Iron +286.7%
Contains more Magnesium +40.7%
Contains more Phosphorus +25.4%
Contains more Zinc +297.2%
Contains more Copper +464.7%
Contains more Manganese +8081.8%
Contains more Potassium +12.2%
Contains more Selenium +291.3%
Equal in Sodium - 74
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Rockfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 12% 20% 88% 35% 10% 10% 12% 2% 344%
Contains more Calcium +628.6%
Contains more Iron +286.7%
Contains more Magnesium +40.7%
Contains more Phosphorus +25.4%
Contains more Zinc +297.2%
Contains more Copper +464.7%
Contains more Manganese +8081.8%
Contains more Potassium +12.2%
Contains more Selenium +291.3%
Equal in Sodium - 74

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
5
:
7
Rockfish
Rockfish
Contains more Vitamin A +113.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B5 +161.3%
Contains more Vitamin B12 +58.3%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +25.9%
Contains more Vitamin B6 +50%
Contains more Folate +50%
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%
Rockfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 114% 0% 6% 44% 45% 20% 49% 7% 174% 0%
Contains more Vitamin A +113.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +247.8%
Contains more Vitamin B5 +161.3%
Contains more Vitamin B12 +58.3%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +25.9%
Contains more Vitamin B6 +50%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
1
:
3
Rockfish
Rockfish
Contains more Protein +35.4%
Contains more Fats +13.6%
Contains more Other +71.8%
Equal in Water - 79.08
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Rockfish
18% 79%
Protein: 18.36 g
Fats: 1.34 g
Carbs: 0 g
Water: 79.08 g
Other: 1.22 g
Contains more Protein +35.4%
Contains more Fats +13.6%
Contains more Other +71.8%
Equal in Water - 79.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
2
:
1
Rockfish
Rockfish
Contains less Saturated Fat -31.7%
Contains more Polyunsaturated fat +17.7%
Contains more Monounsaturated Fat +97.4%
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Rockfish
31% 34% 35%
Saturated Fat: 0.347 g
Monounsaturated Fat: 0.385 g
Polyunsaturated fat: 0.401 g
Contains less Saturated Fat -31.7%
Contains more Polyunsaturated fat +17.7%
Contains more Monounsaturated Fat +97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Rockfish Opinion
Protein 24.86g 18.36g Perch
Fats 1.18g 1.34g Rockfish
Calories 117kcal 90kcal Perch
Calcium 102mg 14mg Perch
Iron 1.16mg 0.3mg Perch
Magnesium 38mg 27mg Perch
Phosphorus 257mg 205mg Perch
Potassium 344mg 386mg Rockfish
Sodium 79mg 74mg Rockfish
Zinc 1.43mg 0.36mg Perch
Copper 0.192mg 0.034mg Perch
Manganese 0.9mg 0.011mg Perch
Selenium 16.1µg 63µg Rockfish
Vitamin A 32IU 15IU Perch
Vitamin A RAE 10µg 4µg Perch
Vitamin E 0.36mg Rockfish
Vitamin D 151IU Rockfish
Vitamin D 3.8µg Rockfish
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.023mg Perch
Vitamin B2 0.12mg 0.187mg Rockfish
Vitamin B3 1.9mg 2.393mg Rockfish
Vitamin B5 0.87mg 0.333mg Perch
Vitamin B6 0.14mg 0.21mg Rockfish
Folate 6µg 9µg Rockfish
Vitamin B12 2.2µg 1.39µg Perch
Tryptophan 0.278mg 0.245mg Perch
Threonine 1.09mg 0.838mg Perch
Isoleucine 1.145mg 0.876mg Perch
Leucine 2.02mg 1.516mg Perch
Lysine 2.283mg 1.808mg Perch
Methionine 0.736mg 0.584mg Perch
Phenylalanine 0.97mg 0.772mg Perch
Valine 1.281mg 0.913mg Perch
Histidine 0.732mg 0.414mg Perch
Cholesterol 115mg 50mg Rockfish
Trans Fat 0.02g Perch
Saturated Fat 0.237g 0.347g Perch
Omega-3 - DHA 0.223g 0.197g Perch
Omega-3 - EPA 0.101g 0.089g Perch
Omega-3 - DPA 0.036g 0.023g Perch
Monounsaturated Fat 0.195g 0.385g Rockfish
Polyunsaturated fat 0.472g 0.401g Perch
Omega-6 - Eicosadienoic acid 0.004g Rockfish
Omega-6 - Linoleic acid 0.022g Rockfish
Omega-6 - Gamma-linoleic acid 0.001g Rockfish
Omega-3 - ALA 0.011g Rockfish
Omega-3 - Eicosatrienoic acid 0.003g Rockfish
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Rockfish

Which food is preferable for your diet?

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

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
39%
Rockfish
Minerals Daily Need Coverage Score
56%
Perch
53%
Rockfish

Comparison summary

Which food contains less Sodium?
Rockfish
Rockfish contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Rockfish
Rockfish is lower in Cholesterol (difference - 65mg)
Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 0.11g)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
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 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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173684/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.