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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, iron, and zinc; however, trout is richer in vitamin B12, vitamin B3, vitamin B5, selenium, and vitamin B6.
  • 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
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%
Trout
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +240%
Contains more IronIron +222.2%
Contains more CopperCopper +249.1%
Contains more ZincZinc +164.8%
Contains more ManganeseManganese +6823.1%
Contains more PotassiumPotassium +30.8%
Contains less SodiumSodium -22.8%
Contains more SeleniumSelenium +74.5%
~equal in Phosphorus ~270mg

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%
Trout
12
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 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin CVitamin C +70.6%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B3Vitamin B3 +249.8%
Contains more Vitamin B5Vitamin B5 +128.7%
Contains more Vitamin B6Vitamin B6 +175.7%
Contains more Vitamin B12Vitamin B12 +86.8%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Perch Trout DV% diff.
Vitamin D 19µg 95%
Vitamin D 759IU 95%
Vitamin B12 2.2µg 4.11µg 80%
Manganese 0.9mg 0.013mg 39%
Vitamin B3 1.9mg 6.646mg 30%
Vitamin B5 0.87mg 1.99mg 22%
Selenium 16.1µg 28.1µg 22%
Vitamin E 2.79mg 19%
Vitamin B6 0.14mg 0.386mg 19%
Cholesterol 115mg 70mg 15%
Copper 0.192mg 0.055mg 15%
Choline 77.6mg 14%
Iron 1.16mg 0.36mg 10%
Vitamin A 10µg 100µg 10%
Fats 1.18g 7.38g 10%
Polyunsaturated fat 0.472g 1.799g 9%
Zinc 1.43mg 0.54mg 8%
Calcium 102mg 30mg 7%
Saturated fat 0.237g 1.651g 6%
Monounsaturated fat 0.195g 2.363g 5%
Vitamin B1 0.08mg 0.143mg 5%
Calories 117kcal 168kcal 3%
Potassium 344mg 450mg 3%
Protein 24.86g 23.8g 2%
Folate 6µg 12µg 2%
Phosphorus 257mg 270mg 2%
Magnesium 38mg 30mg 2%
Vitamin B2 0.12mg 0.107mg 1%
Sodium 79mg 61mg 1%
Vitamin C 1.7mg 2.9mg 1%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.278mg 0.279mg 0%
Threonine 1.09mg 1.092mg 0%
Isoleucine 1.145mg 1.148mg 0%
Leucine 2.02mg 2.025mg 0%
Lysine 2.283mg 2.287mg 0%
Methionine 0.736mg 0.738mg 0%
Phenylalanine 0.97mg 0.973mg 0%
Valine 1.281mg 1.283mg 0%
Histidine 0.732mg 0.733mg 0%
Omega-3 - EPA 0.101g 0.259g N/A
Omega-3 - DHA 0.223g 0.616g N/A
Omega-3 - DPA 0.036g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.047g 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
Trout
1
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more OtherOther +610%
Contains more FatsFats +525.4%
~equal in Protein ~23.8g
~equal in Carbs ~0g
~equal in Water ~68.72g

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
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +1111.8%
Contains more Poly. FatPolyunsaturated fat +281.1%

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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. 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.