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Perch vs. Tilefish — In-Depth Nutrition Comparison

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The main differences between perch and tilefish

  • Perch has more manganese, copper, iron, zinc, and calcium; however, tilefish has more selenium, vitamin B12, vitamin B6, and vitamin B3.
  • Daily need coverage for selenium for tilefish is 64% higher.
  • Tilefish has 60 times less manganese than perch. Perch has 0.9mg of manganese, while tilefish has 0.015mg.
  • Tilefish is lower in cholesterol.

Food types used in this article are Fish, perch, mixed species, cooked, dry heat and Fish, tilefish, cooked, dry heat.

Infographic

Perch vs Tilefish infographic
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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
6
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 24% 7.8% 45% 12% 17% 14% 101% 7.7% 2% 281%
Contains more MagnesiumMagnesium +15.2%
Contains more CalciumCalcium +292.3%
Contains more IronIron +274.2%
Contains more CopperCopper +269.2%
Contains more ZincZinc +169.8%
Contains more ManganeseManganese +5900%
Contains more PotassiumPotassium +48.8%
Contains less SodiumSodium -25.3%
Contains more SeleniumSelenium +219.9%
~equal in Phosphorus ~236mg

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
1
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% 7% 0% 0% 35% 44% 66% 52% 69% 313% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +110%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B3Vitamin B3 +84.2%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more Vitamin B12Vitamin B12 +13.6%
Contains more FolateFolate +183.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Perch Tilefish DV% diff.
Selenium 16.1µg 51.5µg 64%
Manganese 0.9mg 0.015mg 38%
Cholesterol 115mg 64mg 17%
Copper 0.192mg 0.052mg 16%
Vitamin B12 2.2µg 2.5µg 13%
Vitamin B6 0.14mg 0.3mg 12%
Iron 1.16mg 0.31mg 11%
Vitamin B3 1.9mg 3.5mg 10%
Calcium 102mg 26mg 8%
Zinc 1.43mg 0.53mg 8%
Potassium 344mg 512mg 5%
Polyunsaturated fat 0.472g 1.246g 5%
Fats 1.18g 4.69g 5%
Vitamin B1 0.08mg 0.14mg 5%
Vitamin B2 0.12mg 0.19mg 5%
Phosphorus 257mg 236mg 3%
Folate 6µg 17µg 3%
Saturated fat 0.237g 0.868g 3%
Monounsaturated fat 0.195g 1.332g 3%
Calories 117kcal 147kcal 2%
Vitamin C 1.7mg 0mg 2%
Protein 24.86g 24.49g 1%
Vitamin A 10µg 21µg 1%
Magnesium 38mg 33mg 1%
Sodium 79mg 59mg 1%
Vitamin B5 0.87mg 0.87mg 0%
Tryptophan 0.278mg 0.274mg 0%
Threonine 1.09mg 1.074mg 0%
Isoleucine 1.145mg 1.128mg 0%
Leucine 2.02mg 1.99mg 0%
Lysine 2.283mg 2.249mg 0%
Methionine 0.736mg 0.725mg 0%
Phenylalanine 0.97mg 0.956mg 0%
Valine 1.281mg 1.262mg 0%
Histidine 0.732mg 0.721mg 0%
Omega-3 - EPA 0.101g 0.172g N/A
Omega-3 - DHA 0.223g 0.733g N/A
Omega-3 - DPA 0.036g 0.143g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
3
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 g
Contains more OtherOther +22.4%
Contains more FatsFats +297.5%
~equal in Protein ~24.49g
~equal in Carbs ~0g
~equal in Water ~70.24g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
25% 39% 36%
Saturated fat: Sat. Fat 0.868 g
Monounsaturated fat: Mono. Fat 1.332 g
Polyunsaturated fat: Poly. Fat 1.246 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +583.1%
Contains more Poly. FatPolyunsaturated fat +164%

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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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.