Perch vs. Sunfish — Health Impact and Nutrition Comparison

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

Sunfish

4

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

Sunfish

3

Contains more Vitamin CVitamin C	+70%
Contains more Vitamin B2Vitamin B2	+41.2%
Contains more Vitamin B3Vitamin B3	+30%

Contains more Vitamin AVitamin A	+81.3%
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 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].