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  6. Perch vs. Sockeye salmon

Perch vs. Sockeye salmon — In-Depth Nutrition Comparison

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What are the differences between Perch and Sockeye salmon?

  • Perch is higher in Manganese, Copper, and Calcium, yet Sockeye salmon is higher in Vitamin B12, Vitamin B6, Vitamin B3, Selenium, Vitamin B2, and Vitamin B5.
  • Sockeye salmon's daily need coverage for Vitamin B12 is 95% more.
  • Perch has 69 times more Manganese than Sockeye salmon. While Perch has 0.9mg of Manganese, Sockeye salmon has only 0.013mg.
  • The amount of Cholesterol in Sockeye salmon is lower.

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

Infographic

Perch vs Sockeye salmon 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
Sockeye salmon
Sockeye salmon
Contains more Calcium +827.3%
Contains more Iron +123.1%
Contains less Sodium -14.1%
Contains more Zinc +160%
Contains more Copper +152.6%
Contains more Manganese +6823.1%
Contains more Phosphorus +18.7%
Contains more Potassium +26.7%
Contains more Selenium +120.5%
Equal in Magnesium - 36
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Sockeye salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +827.3%
Contains more Iron +123.1%
Contains less Sodium -14.1%
Contains more Zinc +160%
Contains more Copper +152.6%
Contains more Manganese +6823.1%
Contains more Phosphorus +18.7%
Contains more Potassium +26.7%
Contains more Selenium +120.5%
Equal in Magnesium - 36

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
1
:
11
Sockeye salmon
Sockeye salmon
Contains more Vitamin C +∞%
Contains more Vitamin A +503.1%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +432.8%
Contains more Vitamin B5 +46.4%
Contains more Vitamin B6 +490.7%
Contains more Folate +16.7%
Contains more Vitamin B12 +103.2%
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%
Sockeye salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin C +∞%
Contains more Vitamin A +503.1%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +105%
Contains more Vitamin B3 +432.8%
Contains more Vitamin B5 +46.4%
Contains more Vitamin B6 +490.7%
Contains more Folate +16.7%
Contains more Vitamin B12 +103.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
:
2
Sockeye salmon
Sockeye salmon
Contains more Other +14.5%
Contains more Fats +372%
Equal in Protein - 26.48
Equal in Water - 67.33
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Sockeye salmon
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Other +14.5%
Contains more Fats +372%
Equal in Protein - 26.48
Equal in Water - 67.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
Perch
1
:
2
Sockeye salmon
Sockeye salmon
Contains less Saturated Fat -75.5%
Contains more Monounsaturated Fat +855.9%
Contains more Polyunsaturated fat +181.1%
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Sockeye salmon
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains less Saturated Fat -75.5%
Contains more Monounsaturated Fat +855.9%
Contains more Polyunsaturated fat +181.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Sockeye salmon Opinion
Protein 24.86g 26.48g Sockeye salmon
Fats 1.18g 5.57g Sockeye salmon
Calories 117kcal 156kcal Sockeye salmon
Calcium 102mg 11mg Perch
Iron 1.16mg 0.52mg Perch
Magnesium 38mg 36mg Perch
Phosphorus 257mg 305mg Sockeye salmon
Potassium 344mg 436mg Sockeye salmon
Sodium 79mg 92mg Perch
Zinc 1.43mg 0.55mg Perch
Copper 0.192mg 0.076mg Perch
Manganese 0.9mg 0.013mg Perch
Selenium 16.1µg 35.5µg Sockeye salmon
Vitamin A 32IU 193IU Sockeye salmon
Vitamin A RAE 10µg 58µg Sockeye salmon
Vitamin E 0.99mg Sockeye salmon
Vitamin D 670IU Sockeye salmon
Vitamin D 16.7µg Sockeye salmon
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.157mg Sockeye salmon
Vitamin B2 0.12mg 0.246mg Sockeye salmon
Vitamin B3 1.9mg 10.123mg Sockeye salmon
Vitamin B5 0.87mg 1.274mg Sockeye salmon
Vitamin B6 0.14mg 0.827mg Sockeye salmon
Folate 6µg 7µg Sockeye salmon
Vitamin B12 2.2µg 4.47µg Sockeye salmon
Vitamin K 0.1µg Sockeye salmon
Tryptophan 0.278mg 0.335mg Sockeye salmon
Threonine 1.09mg 1.247mg Sockeye salmon
Isoleucine 1.145mg 1.274mg Sockeye salmon
Leucine 2.02mg 2.185mg Sockeye salmon
Lysine 2.283mg 2.574mg Sockeye salmon
Methionine 0.736mg 0.858mg Sockeye salmon
Phenylalanine 0.97mg 1.086mg Sockeye salmon
Valine 1.281mg 1.461mg Sockeye salmon
Histidine 0.732mg 0.711mg Perch
Cholesterol 115mg 61mg Sockeye salmon
Trans Fat 0.023g Perch
Saturated Fat 0.237g 0.969g Perch
Omega-3 - DHA 0.223g 0.56g Sockeye salmon
Omega-3 - EPA 0.101g 0.299g Sockeye salmon
Omega-3 - DPA 0.036g 0.093g Sockeye salmon
Monounsaturated Fat 0.195g 1.864g Sockeye salmon
Polyunsaturated fat 0.472g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.019g Sockeye salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Sockeye salmon
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
137%
Sockeye salmon
Minerals Daily Need Coverage Score
56%
Perch
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 54mg)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
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 - 13mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 0.732g)
Which food is cheaper?
Perch
Perch is cheaper (difference - $13)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.