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Perch vs. Tuna — In-Depth Nutrition Comparison

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Important differences between perch and tuna

  • Perch has more manganese, copper, vitamin B5, calcium, and zinc; however, tuna is richer in selenium, vitamin B3, vitamin B6, and phosphorus.
  • Tuna's daily need coverage for selenium is 167% more.
  • Perch contains 69 times more manganese than tuna. Perch contains 0.9mg of manganese, while tuna contains 0.013mg.
  • Tuna contains less cholesterol.

The food varieties used in the comparison are Fish, perch, mixed species, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Perch vs Tuna 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
5
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%
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +2450%
Contains more IronIron +26.1%
Contains more CopperCopper +346.5%
Contains more ZincZinc +217.8%
Contains more ManganeseManganese +6823.1%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +53.2%
Contains more PhosphorusPhosphorus +29.6%
Contains less SodiumSodium -31.6%
Contains more SeleniumSelenium +572%

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%
Tuna
9
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +160.5%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin B1Vitamin B1 +67.5%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +1061.6%
Contains more Vitamin B6Vitamin B6 +641.4%
~equal in Vitamin B12 ~2.35µg

All nutrients comparison - raw data values

Nutrient Perch Tuna DV% diff.
Selenium 16.1µg 108.2µg 167%
Vitamin B3 1.9mg 22.07mg 126%
Vitamin B6 0.14mg 1.038mg 69%
Manganese 0.9mg 0.013mg 39%
Cholesterol 115mg 47mg 23%
Copper 0.192mg 0.043mg 17%
Choline 77.6mg 14%
Phosphorus 257mg 333mg 11%
Vitamin B5 0.87mg 0.334mg 11%
Calcium 102mg 4mg 10%
Vitamin D 2µg 10%
Vitamin D 82IU 10%
Protein 24.86g 29.15g 9%
Zinc 1.43mg 0.45mg 9%
Vitamin B12 2.2µg 2.35µg 6%
Potassium 344mg 527mg 5%
Vitamin B1 0.08mg 0.134mg 5%
Iron 1.16mg 0.92mg 3%
Vitamin E 0.29mg 2%
Vitamin C 1.7mg 0mg 2%
Polyunsaturated fat 0.472g 0.175g 2%
Folate 6µg 2µg 1%
Calories 117kcal 130kcal 1%
Vitamin B2 0.12mg 0.137mg 1%
Vitamin A 10µg 22µg 1%
Sodium 79mg 54mg 1%
Magnesium 38mg 42mg 1%
Fats 1.18g 0.59g 1%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Saturated fat 0.237g 0.205g 0%
Monounsaturated fat 0.195g 0.138g 0%
Tryptophan 0.278mg 0.313mg 0%
Threonine 1.09mg 1.224mg 0%
Isoleucine 1.145mg 1.287mg 0%
Leucine 2.02mg 2.27mg 0%
Lysine 2.283mg 2.565mg 0%
Methionine 0.736mg 0.827mg 0%
Phenylalanine 0.97mg 1.091mg 0%
Valine 1.281mg 1.438mg 0%
Histidine 0.732mg 0.822mg 0%
Omega-3 - EPA 0.101g 0.015g N/A
Omega-3 - DHA 0.223g 0.105g N/A
Omega-3 - DPA 0.036g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

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
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +100%
Contains more ProteinProtein +17.3%
Contains more OtherOther +80.3%
~equal in Carbs ~0g
~equal in Water ~68.98g

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
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +41.3%
Contains more Poly. FatPolyunsaturated fat +169.7%
Contains less Sat. FatSaturated fat -13.5%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.