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Perch vs. Roe — In-Depth Nutrition Comparison

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How are Perch and Roe different?

  • Perch is richer in Manganese, while Roe is higher in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Folate, Vitamin B1, Vitamin C, and Vitamin A.
  • Roe covers your daily need of Vitamin B12 389% more than Perch.
  • Perch contains 69 times more Manganese than Roe. Perch contains 0.9mg of Manganese, while Roe contains 0.013mg.
  • Perch is lower in Cholesterol.

Fish, perch, mixed species, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Perch vs Roe 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
8
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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +50.6%
Contains more CopperCopper +50%
Contains more ZincZinc +11.7%
Contains less SodiumSodium -32.5%
Contains more ManganeseManganese +6823.1%
Contains more PhosphorusPhosphorus +100.4%
Contains more SeleniumSelenium +221.1%

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
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 5.7% 1.9% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Roe
Roe
9
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 55% 18% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +864.7%
Contains more Vitamin AVitamin A +846.9%
Contains more Vitamin B1Vitamin B1 +246.3%
Contains more Vitamin B2Vitamin B2 +690.8%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more Vitamin B12Vitamin B12 +424.5%
Contains more FolateFolate +1433.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
1
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Roe
Roe
4
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more WaterWater +24.9%
Contains more ProteinProtein +15.1%
Contains more FatsFats +597.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +266.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Roe
Roe
2
25% 29% 46%
Saturated Fat: Sat. Fat 1.866 g
Monounsaturated Fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated Fat -87.3%
Contains more Mono. FatMonounsaturated Fat +991.8%
Contains more Poly. FatPolyunsaturated fat +621.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Roe Opinion
Calories 117kcal 204kcal Roe
Protein 24.86g 28.62g Roe
Fats 1.18g 8.23g Roe
Vitamin C 1.7mg 16.4mg Roe
Net carbs 0g 1.92g Roe
Carbs 0g 1.92g Roe
Cholesterol 115mg 479mg Perch
Magnesium 38mg 26mg Perch
Calcium 102mg 28mg Perch
Potassium 344mg 283mg Perch
Iron 1.16mg 0.77mg Perch
Copper 0.192mg 0.128mg Perch
Zinc 1.43mg 1.28mg Perch
Phosphorus 257mg 515mg Roe
Sodium 79mg 117mg Perch
Vitamin A 32IU 303IU Roe
Vitamin A 10µg 91µg Roe
Manganese 0.9mg 0.013mg Perch
Selenium 16.1µg 51.7µg Roe
Vitamin B1 0.08mg 0.277mg Roe
Vitamin B2 0.12mg 0.949mg Roe
Vitamin B3 1.9mg 2.192mg Roe
Vitamin B5 0.87mg 1.154mg Roe
Vitamin B6 0.14mg 0.185mg Roe
Vitamin B12 2.2µg 11.54µg Roe
Folate 6µg 92µg Roe
Saturated Fat 0.237g 1.866g Perch
Monounsaturated Fat 0.195g 2.129g Roe
Polyunsaturated fat 0.472g 3.404g Roe
Tryptophan 0.278mg 0.375mg Roe
Threonine 1.09mg 1.305mg Roe
Isoleucine 1.145mg 1.465mg Roe
Leucine 2.02mg 2.509mg Roe
Lysine 2.283mg 2.179mg Perch
Methionine 0.736mg 0.71mg Perch
Phenylalanine 0.97mg 1.401mg Roe
Valine 1.281mg 1.676mg Roe
Histidine 0.732mg 0.778mg Roe
Omega-3 - EPA 0.101g 1.26g Roe
Omega-3 - DHA 0.223g 1.747g Roe
Omega-3 - DPA 0.036g 0.105g Roe

Which food is preferable for your diet?

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

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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
156%
Roe
Minerals Daily Need Coverage Score
56%
Perch
68%
Roe

Comparison summary

Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Perch
Perch is lower in Cholesterol (difference - 364mg)
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 1.629g)
Which food is lower in glycemic index?
Perch
Perch is lower in glycemic index (difference - 27)
Which food is cheaper?
Perch
Perch is cheaper (difference - $100)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.