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Perch vs. Trout — In-Depth Nutrition Comparison

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Important differences between Perch and Trout

  • Perch has more Manganese, Copper, and Iron, however, Trout is richer in Vitamin B12, Vitamin B3, Vitamin B5, Selenium, Vitamin B6, and Vitamin A RAE.
  • Trout's daily need coverage for Vitamin B12 is 80% more.
  • Perch contains 69 times more Manganese than Trout. Perch contains 0.9mg of Manganese, while Trout contains 0.013mg.
  • Trout contains less Cholesterol.

The food varieties used in the comparison are Fish, perch, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat.

Infographic

Perch vs Trout 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
:
4
Trout
Contains more Calcium +240%
Contains more Iron +222.2%
Contains more Magnesium +26.7%
Contains more Zinc +164.8%
Contains more Copper +249.1%
Contains more Manganese +6823.1%
Contains more Potassium +30.8%
Contains less Sodium -22.8%
Contains more Selenium +74.5%
Equal in Phosphorus - 270
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains more Calcium +240%
Contains more Iron +222.2%
Contains more Magnesium +26.7%
Contains more Zinc +164.8%
Contains more Copper +249.1%
Contains more Manganese +6823.1%
Contains more Potassium +30.8%
Contains less Sodium -22.8%
Contains more Selenium +74.5%
Equal in Phosphorus - 270

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
:
12
Trout
Contains more Vitamin B2 +12.1%
Contains more Vitamin A +840.6%
Contains more Vitamin C +70.6%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +249.8%
Contains more Vitamin B5 +128.7%
Contains more Vitamin B6 +175.7%
Contains more Folate +100%
Contains more Vitamin B12 +86.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 43% 1%
Contains more Vitamin B2 +12.1%
Contains more Vitamin A +840.6%
Contains more Vitamin C +70.6%
Contains more Vitamin B1 +78.8%
Contains more Vitamin B3 +249.8%
Contains more Vitamin B5 +128.7%
Contains more Vitamin B6 +175.7%
Contains more Folate +100%
Contains more Vitamin B12 +86.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
3
:
1
Trout
Contains more Other +610%
Contains more Fats +525.4%
Equal in Protein - 23.8
Equal in Water - 68.72
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Other +610%
Contains more Fats +525.4%
Equal in Protein - 23.8
Equal in Water - 68.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
1
:
2
Trout
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +1111.8%
Contains more Polyunsaturated fat +281.1%
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +1111.8%
Contains more Polyunsaturated fat +281.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Perch Trout
Lower in Sodium ok
Lower in Cholesterol ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Perch Trout Opinion
Protein 24.86g 23.8g Perch
Fats 1.18g 7.38g Trout
Calories 117kcal 168kcal Trout
Calcium 102mg 30mg Perch
Iron 1.16mg 0.36mg Perch
Magnesium 38mg 30mg Perch
Phosphorus 257mg 270mg Trout
Potassium 344mg 450mg Trout
Sodium 79mg 61mg Trout
Zinc 1.43mg 0.54mg Perch
Copper 0.192mg 0.055mg Perch
Manganese 0.9mg 0.013mg Perch
Selenium 16.1µg 28.1µg Trout
Vitamin A 32IU 301IU Trout
Vitamin A RAE 10µg 100µg Trout
Vitamin E 2.79mg Trout
Vitamin D 759IU Trout
Vitamin D 19µg Trout
Vitamin C 1.7mg 2.9mg Trout
Vitamin B1 0.08mg 0.143mg Trout
Vitamin B2 0.12mg 0.107mg Perch
Vitamin B3 1.9mg 6.646mg Trout
Vitamin B5 0.87mg 1.99mg Trout
Vitamin B6 0.14mg 0.386mg Trout
Folate 6µg 12µg Trout
Vitamin B12 2.2µg 4.11µg Trout
Choline 77.6mg Trout
Vitamin K 0.1µg Trout
Tryptophan 0.278mg 0.279mg Trout
Threonine 1.09mg 1.092mg Trout
Isoleucine 1.145mg 1.148mg Trout
Leucine 2.02mg 2.025mg Trout
Lysine 2.283mg 2.287mg Trout
Methionine 0.736mg 0.738mg Trout
Phenylalanine 0.97mg 0.973mg Trout
Valine 1.281mg 1.283mg Trout
Histidine 0.732mg 0.733mg Trout
Cholesterol 115mg 70mg Trout
Trans Fat 0.056g Perch
Saturated Fat 0.237g 1.651g Perch
Omega-3 - DHA 0.223g 0.616g Trout
Omega-3 - EPA 0.101g 0.259g Trout
Omega-3 - DPA 0.036g 0.109g Trout
Monounsaturated Fat 0.195g 2.363g Trout
Polyunsaturated fat 0.472g 1.799g Trout
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
35%
Perch
124%
Trout
Minerals Daily Need Coverage Score
56%
Perch
40%
Trout

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 45mg)
Which food is richer in vitamins?
Trout
Trout is relatively richer in vitamins
Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 1.414g)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
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 ($)

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.