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Perch vs. Shad — In-Depth Nutrition Comparison

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What are the main differences between perch and shad?

  • Perch is richer in vitamin B12, manganese, copper, and zinc, yet shad is richer in selenium, vitamin B3, vitamin B6, vitamin B2, phosphorus, and vitamin B1.
  • Perch's daily need coverage for vitamin B12 is 86% higher.
  • Perch has 17 times more manganese than shad. Perch has 0.9mg of manganese, while shad has 0.054mg.

We used Fish, perch, mixed species, cooked, dry heat and Fish, shad, american, cooked, dry heat types in this comparison.

Infographic

Perch vs Shad 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
4
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%
Shad
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 18% 43% 47% 27% 13% 150% 8.5% 7% 255%
Contains more CalciumCalcium +70%
Contains more CopperCopper +134.1%
Contains more ZincZinc +204.3%
Contains more ManganeseManganese +1566.7%
Contains more PotassiumPotassium +43%
Contains more PhosphorusPhosphorus +35.8%
Contains less SodiumSodium -17.7%
Contains more SeleniumSelenium +190.7%
~equal in Magnesium ~38mg
~equal in Iron ~1.24mg

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
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%
Shad
6
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% 12% 0% 0% 46% 71% 202% 52% 107% 18% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +1471.4%
Contains more Vitamin AVitamin A +260%
Contains more Vitamin B1Vitamin B1 +128.8%
Contains more Vitamin B2Vitamin B2 +156.7%
Contains more Vitamin B3Vitamin B3 +466.8%
Contains more Vitamin B6Vitamin B6 +230%
Contains more FolateFolate +183.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Perch Shad DV% diff.
Vitamin B12 2.2µg 0.14µg 86%
Selenium 16.1µg 46.8µg 56%
Vitamin B3 1.9mg 10.769mg 55%
Manganese 0.9mg 0.054mg 37%
Fats 1.18g 17.65g 25%
Vitamin B6 0.14mg 0.462mg 25%
Vitamin B2 0.12mg 0.308mg 14%
Phosphorus 257mg 349mg 13%
Copper 0.192mg 0.082mg 12%
Zinc 1.43mg 0.47mg 9%
Vitamin B1 0.08mg 0.183mg 9%
Calories 117kcal 252kcal 7%
Cholesterol 115mg 96mg 6%
Protein 24.86g 21.71g 6%
Potassium 344mg 492mg 4%
Calcium 102mg 60mg 4%
Polyunsaturated fat 0.472g 3%
Vitamin A 10µg 36µg 3%
Folate 6µg 17µg 3%
Vitamin C 1.7mg 0mg 2%
Sodium 79mg 65mg 1%
Iron 1.16mg 1.24mg 1%
Saturated fat 0.237g 1%
Magnesium 38mg 38mg 0%
Vitamin B5 0.87mg 0.865mg 0%
Monounsaturated fat 0.195g 0%
Tryptophan 0.278mg 0.243mg 0%
Threonine 1.09mg 0.952mg 0%
Isoleucine 1.145mg 1mg 0%
Leucine 2.02mg 1.764mg 0%
Lysine 2.283mg 1.993mg 0%
Methionine 0.736mg 0.642mg 0%
Phenylalanine 0.97mg 0.847mg 0%
Valine 1.281mg 1.118mg 0%
Histidine 0.732mg 0.639mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.223g N/A
Omega-3 - DPA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Shad
2
22% 18% 59%
Protein: 21.71 g
Fats: 17.65 g
Carbs: 0 g
Water: 59.22 g
Other: 1.42 g
Contains more ProteinProtein +14.5%
Contains more WaterWater +23.7%
Contains more FatsFats +1395.8%
Contains more OtherOther +100%
~equal in Carbs ~0g

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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. Shad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174243/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.