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Perch vs. Sunfish — Health Impact and Nutrition Comparison

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on February 13, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Perch
vs
Sunfish

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.

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
2
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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -23.3%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +32.8%
Contains more CopperCopper +100.5%
Contains more ZincZinc +39.2%
~equal in Magnesium ~38mg
~equal in Calcium ~103mg
~equal in Manganese ~0.897mg
~equal in Selenium ~16.2µg

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
3
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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +70%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin AVitamin A +70%
Contains more Vitamin B1Vitamin B1 +15%
Contains more FolateFolate +183.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~2.31µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: February 13, 2023
Medically reviewed by Igor Bussel

Infographic

Perch vs Sunfish infographic
Infographic link

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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +31.1%
Contains more OtherOther +39.2%
~equal in Protein ~24.87g
~equal in Carbs ~0g
~equal in Water ~73.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
2
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +49.8%
Contains less Sat. FatSaturated 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.
Perch Sunfish
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Perch Sunfish DV% diff.
Copper 0.192mg 0.385mg 21%
Cholesterol 115mg 86mg 10%
Vitamin B12 2.2µg 2.31µg 5%
Iron 1.16mg 1.54mg 5%
Zinc 1.43mg 1.99mg 5%
Phosphorus 257mg 231mg 4%
Potassium 344mg 449mg 3%
Folate 6µg 17µg 3%
Vitamin B2 0.12mg 0.085mg 3%
Vitamin B3 1.9mg 1.462mg 3%
Vitamin C 1.7mg 1mg 1%
Sodium 79mg 103mg 1%
Vitamin A 10µg 17µg 1%
Vitamin B1 0.08mg 0.092mg 1%
Polyunsaturated fat 0.472g 0.315g 1%
Calories 117kcal 114kcal 0%
Protein 24.86g 24.87g 0%
Fats 1.18g 0.9g 0%
Magnesium 38mg 38mg 0%
Calcium 102mg 103mg 0%
Manganese 0.9mg 0.897mg 0%
Selenium 16.1µg 16.2µg 0%
Vitamin B5 0.87mg 0.865mg 0%
Vitamin B6 0.14mg 0.138mg 0%
Saturated fat 0.237g 0.178g 0%
Monounsaturated fat 0.195g 0.15g 0%
Tryptophan 0.278mg 0.279mg 0%
Threonine 1.09mg 1.09mg 0%
Isoleucine 1.145mg 1.146mg 0%
Leucine 2.02mg 2.022mg 0%
Lysine 2.283mg 2.284mg 0%
Methionine 0.736mg 0.736mg 0%
Phenylalanine 0.97mg 0.971mg 0%
Valine 1.281mg 1.281mg 0%
Histidine 0.732mg 0.732mg 0%
Omega-3 - EPA 0.101g 0.047g N/A
Omega-3 - DHA 0.223g 0.092g N/A
Omega-3 - DPA 0.036g 0.042g N/A

Which food is preferable for your diet?

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

People also compare

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
36%
Sunfish
Minerals Daily Need Coverage Score
56%
Perch
66%
Sunfish

Comparison summary

Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated fat?
Sunfish
Sunfish is lower in Saturated fat (difference - 0.059g)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food contains less Sodium?
Perch
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.

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.