Perch vs. Sunfish — Health Impact and Nutrition Comparison

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by Elen Khachatrian | Last updated on February 13, 2023

Medically reviewed by Igor Bussel

Summary

Perch provides more Vitamin C, B2, and B3 and less sodium than sunfish. On the other hand, sunfish is relatively richer in Folate, copper, and Vitamin A. Also, it contains less cholesterol than perch.

Table of contents

Introduction

What's The Actual Difference?

NUTRITION

Calories

Minerals

Vitamins

Fats

Protein

Cholesterol

HEALTH IMPACT

Health Benefits

Side Effects

References

Introduction

We'll discuss the main nutritional differences between perch and sunfish and their impact on human health.

What's The Actual Difference?

The ocean sunfish, known as the common mola, is the world's heaviest bony fish. While sunfish belongs to the Molidae family, perch belong to the Percidae family.

Sunfish is bigger than perch, has a crisp and mild taste, and its skin may hint at bitterness, whereas the flavor of perch is sweet, and the texture is firm and crumbly.

NUTRITION

The food types discussed in this article are raw perch and raw sunfish with pumpkin seeds. You can look at nutrition infographics at the bottom of the page to better understand their differences.

Calories

Both perch and sunfish are considered moderate-calories foods and have almost equal numbers of calories.

Perch has 117 calories per 100g, and sunfish has 114 calories per 100g.

Minerals

Sunfish is relatively richer in minerals than perch. It is richer in zinc and iron, potassium, and copper.

On the other hand, perch contains less sodium and more phosphorus.

Both fiches contain equal amounts of calcium and magnesium.

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

Sunfish

Contains more Phosphorus +11.3%

Contains less Sodium -23.3%

Contains more Iron +32.8%

Contains more Potassium +30.5%

Contains more Zinc +39.2%

Contains more Copper +100.5%

Equal in Calcium - 103

Equal in Magnesium - 38

Equal in Manganese - 0.897

Equal in Selenium - 16.2

Perch

Sunfish

Contains more Phosphorus +11.3%

Contains less Sodium -23.3%

Contains more Iron +32.8%

Contains more Potassium +30.5%

Contains more Zinc +39.2%

Contains more Copper +100.5%

Equal in Calcium - 103

Equal in Magnesium - 38

Equal in Manganese - 0.897

Equal in Selenium - 16.2

Vitamins

Perch provides more Vitamin C, Vitamin B2, and Vitamin B3.

Nevertheless, sunfish has more Folate, Vitamin B1, and Vitamin A.

Both fishes have an equal amount of Vitamin B5, Vitamin B6, and Vitamin B12.

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

Sunfish

Contains more Vitamin C +70%

Contains more Vitamin B2 +41.2%

Contains more Vitamin B3 +30%

Contains more Vitamin A +81.3%

Contains more Vitamin B1 +15%

Contains more Folate +183.3%

Equal in Vitamin B5 - 0.865

Equal in Vitamin B6 - 0.138

Equal in Vitamin B12 - 2.31

Perch

Sunfish

Contains more Vitamin C +70%

Contains more Vitamin B2 +41.2%

Contains more Vitamin B3 +30%

Contains more Vitamin A +81.3%

Contains more Vitamin B1 +15%

Contains more Folate +183.3%

Equal in Vitamin B5 - 0.865

Equal in Vitamin B6 - 0.138

Equal in Vitamin B12 - 2.31

Fats

Both perch and sunfish have tiny amounts of fat.

Protein

The amounts of protein in perch and sunfish are equal: 25 g. Both are rich in essential amino acids, such as tryptophan, lysine, histidine, and threonine.

Cholesterol

Perch provides more cholesterol than sunfish. It has 115 mg of cholesterol per 100g, while sunfish contains 86 mg per 100g.

HEALTH IMPACT

Health Benefits

Both perch and sunfish are high in omega-3 fatty acids, which have anti-triglyceridemic, hemostatic, and anti-atherogenic properties and can help improve the heart's structure and function [1].

Also, perch is rich in gamma-tocopherol (gT), which has anti-inflammatory properties and benefits the cardiovascular system. Its antioxidant also may help reduce LDL cholesterol oxidation and increases HDL cholesterol levels [2]. Sunfish also has decent levels of Folate and potassium, which can help to regulate the heartbeat, ensure proper muscle and nerve function, and are required for protein synthesis and carbohydrate metabolism [3].

Side Effects

Sunfish contains a high amount of mercury. Excessive mercury intake is toxic and can result in neurological, cardiovascular, and behavioral issues. It could be unsafe for children. As a result, it is best to consume sunfish in moderation [4].

Perch is high in purines, which can cause kidney stones. A high purine intake causes increased uric acid production, and this concentration promotes the formation of uric acid stones [5].

Besides, if consumed in high amounts, these fish can cause gas and bloat. These fishes also contain salicylates and a compound known as amygdalin, which may cause allergic reactions in some people [6].

References

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: February 13, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Perch

Sunfish

Contains more Fats +31.1%

Contains more Other +39.2%

Equal in Protein - 24.87

Equal in Water - 73.72

Perch

Protein: 24.86 g

Fats: 1.18 g

Carbs: 0 g

Water: 73.25 g

Other: 0.71 g

Sunfish

Protein: 24.87 g

Fats: 0.9 g

Carbs: 0 g

Water: 73.72 g

Other: 0.51 g

Contains more Fats +31.1%

Contains more Other +39.2%

Equal in Protein - 24.87

Equal in Water - 73.72

Fat Type Comparison

Fat type breakdown side-by-side comparison

Perch

Sunfish

Contains more Monounsaturated Fat +30%

Contains more Polyunsaturated fat +49.8%

Contains less Saturated Fat -24.9%

Perch

Saturated Fat: 0.237 g

Monounsaturated Fat: 0.195 g

Polyunsaturated fat: 0.472 g

Sunfish

Saturated Fat: 0.178 g

Monounsaturated Fat: 0.15 g

Polyunsaturated fat: 0.315 g

Contains more Monounsaturated Fat +30%

Contains more Polyunsaturated fat +49.8%

Contains less Saturated Fat -24.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Cholesterol
Lower in Saturated Fat
Rich in minerals
Lower in Sodium
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Protein	24.86g	24.87g
Fats	1.18g	0.9g
Calories	117kcal	114kcal
Calcium	102mg	103mg
Iron	1.16mg	1.54mg
Magnesium	38mg	38mg
Phosphorus	257mg	231mg
Potassium	344mg	449mg
Sodium	79mg	103mg
Zinc	1.43mg	1.99mg
Copper	0.192mg	0.385mg
Manganese	0.9mg	0.897mg
Selenium	16.1µg	16.2µg
Vitamin A	32IU	58IU
Vitamin A RAE	10µg	17µg
Vitamin C	1.7mg	1mg
Vitamin B1	0.08mg	0.092mg
Vitamin B2	0.12mg	0.085mg
Vitamin B3	1.9mg	1.462mg
Vitamin B5	0.87mg	0.865mg
Vitamin B6	0.14mg	0.138mg
Folate	6µg	17µg
Vitamin B12	2.2µg	2.31µg
Tryptophan	0.278mg	0.279mg
Threonine	1.09mg	1.09mg
Isoleucine	1.145mg	1.146mg
Leucine	2.02mg	2.022mg
Lysine	2.283mg	2.284mg
Methionine	0.736mg	0.736mg
Phenylalanine	0.97mg	0.971mg
Valine	1.281mg	1.281mg
Histidine	0.732mg	0.732mg
Cholesterol	115mg	86mg
Saturated Fat	0.237g	0.178g
Omega-3 - DHA	0.223g	0.092g
Omega-3 - EPA	0.101g	0.047g
Omega-3 - DPA	0.036g	0.042g
Monounsaturated Fat	0.195g	0.15g
Polyunsaturated fat	0.472g	0.315g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
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%

39%

Minerals Daily Need Coverage Score

56%

66%

Comparison summary

Which food is lower in Cholesterol?

Sunfish is lower in Cholesterol (difference - 29mg)

Which food is lower in Saturated Fat?

Sunfish is lower in Saturated Fat (difference - 0.059g)

Which food is richer in minerals?

Sunfish is relatively richer in minerals

Which food contains less Sodium?

Perch contains less Sodium (difference - 24mg)

Which food contains less Sugar?

The foods are relatively equal in Sugar ( g)

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.