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  6. Perch vs. Steelhead trout

Perch vs. Steelhead trout — In-Depth Nutrition Comparison

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Important differences between perch and steelhead trout

  • Perch has more manganese, copper, zinc, calcium, and iron; however, steelhead trout is richer in vitamin B12 and selenium.
  • Steelhead trout's daily need coverage for vitamin B12 is 150% more.
  • Perch contains 82 times more manganese than steelhead trout. Perch contains 0.9mg of manganese, while steelhead trout contains 0.011mg.
  • Steelhead trout contains less cholesterol.

The food varieties used in the comparison are Fish, perch, mixed species, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native).

Infographic

Perch vs Steelhead trout 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +240%
Contains more IronIron +81.3%
Contains more CopperCopper +231%
Contains more ZincZinc +150.9%
Contains less SodiumSodium -33.1%
Contains more ManganeseManganese +8081.8%
Contains more SeleniumSelenium +61.5%
~equal in Potassium ~365mg
~equal in Phosphorus ~249mg

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
7
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%
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% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B12Vitamin B12 +163.2%
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Perch Steelhead trout DV% diff.
Vitamin B12 2.2µg 5.79µg 150%
Vitamin D 15.1µg 76%
Vitamin D 604IU 76%
Manganese 0.9mg 0.011mg 39%
Cholesterol 115mg 59mg 19%
Selenium 16.1µg 26µg 18%
Vitamin B5 0.87mg 17%
Copper 0.192mg 0.058mg 15%
Vitamin E 2.15mg 14%
Vitamin B3 1.9mg 12%
Fats 1.18g 8.26g 11%
Vitamin B6 0.14mg 11%
Vitamin B2 0.12mg 9%
Protein 24.86g 21.11g 8%
Zinc 1.43mg 0.57mg 8%
Iron 1.16mg 0.64mg 7%
Calcium 102mg 30mg 7%
Vitamin B1 0.08mg 7%
Saturated fat 0.237g 1.53g 6%
Monounsaturated fat 0.195g 2.223g 5%
Polyunsaturated fat 0.472g 1.225g 5%
Magnesium 38mg 25mg 3%
Folate 6µg 2%
Calories 117kcal 159kcal 2%
Sodium 79mg 118mg 2%
Vitamin C 1.7mg 0mg 2%
Vitamin A 10µg 20µg 1%
Phosphorus 257mg 249mg 1%
Potassium 344mg 365mg 1%
Tryptophan 0.278mg 0%
Threonine 1.09mg 0%
Isoleucine 1.145mg 0%
Leucine 2.02mg 0%
Lysine 2.283mg 0%
Methionine 0.736mg 0%
Phenylalanine 0.97mg 0%
Valine 1.281mg 0%
Histidine 0.732mg 0%
Omega-3 - EPA 0.101g 0.376g N/A
Omega-3 - DHA 0.223g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.036g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
3
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more ProteinProtein +17.8%
Contains more OtherOther +1675%
Contains more FatsFats +600%
~equal in Carbs ~0g
~equal in Water ~70.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
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
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +1040%
Contains more Poly. FatPolyunsaturated fat +159.5%

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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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.