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Perch vs. Tuna salad — In-Depth Nutrition Comparison

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How are Perch and Tuna salad different?

  • Perch is higher in Vitamin B12, Manganese, Vitamin B5, Phosphorus, Calcium, and Zinc, however, Tuna salad is richer in Selenium, and Vitamin B3.
  • Daily need coverage for Selenium from Tuna salad is 46% higher.
  • Perch contains 23 times more Manganese than Tuna salad. While Perch contains 0.9mg of Manganese, Tuna salad contains only 0.04mg.
  • Tuna salad has less Cholesterol.

Fish, perch, mixed species, cooked, dry heat and Fish, tuna salad are the varieties used in this article.

Infographic

Perch vs Tuna salad infographic
Infographic link

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.
Contains more Calcium +500%
Contains more Iron +16%
Contains more Magnesium +100%
Contains more Phosphorus +44.4%
Contains more Potassium +93.3%
Contains less Sodium -80.3%
Contains more Zinc +155.4%
Contains more Copper +32.4%
Contains more Manganese +2150%
Contains more Selenium +155.9%
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 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Contains more Calcium +500%
Contains more Iron +16%
Contains more Magnesium +100%
Contains more Phosphorus +44.4%
Contains more Potassium +93.3%
Contains less Sodium -80.3%
Contains more Zinc +155.4%
Contains more Copper +32.4%
Contains more Manganese +2150%
Contains more Selenium +155.9%

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
5
:
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +234.6%
Contains more Vitamin B6 +72.8%
Contains more Vitamin B12 +83.3%
Contains more Vitamin A +203.1%
Contains more Vitamin C +29.4%
Contains more Vitamin B3 +252.6%
Contains more Folate +33.3%
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 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0% 0%
Contains more Vitamin B1 +158.1%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +234.6%
Contains more Vitamin B6 +72.8%
Contains more Vitamin B12 +83.3%
Contains more Vitamin A +203.1%
Contains more Vitamin C +29.4%
Contains more Vitamin B3 +252.6%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +55%
Contains more Water +16%
Contains more Fats +684.7%
Contains more Carbs +∞%
Contains more Other +200%
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more Protein +55%
Contains more Water +16%
Contains more Fats +684.7%
Contains more Carbs +∞%
Contains more Other +200%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +1380.5%
Contains more Polyunsaturated fat +773.3%
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +1380.5%
Contains more Polyunsaturated fat +773.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Tuna salad Opinion
Net carbs 0g 9.41g Tuna salad
Protein 24.86g 16.04g Perch
Fats 1.18g 9.26g Tuna salad
Carbs 0g 9.41g Tuna salad
Calories 117kcal 187kcal Tuna salad
Calcium 102mg 17mg Perch
Iron 1.16mg 1mg Perch
Magnesium 38mg 19mg Perch
Phosphorus 257mg 178mg Perch
Potassium 344mg 178mg Perch
Sodium 79mg 402mg Perch
Zinc 1.43mg 0.56mg Perch
Copper 0.192mg 0.145mg Perch
Manganese 0.9mg 0.04mg Perch
Selenium 16.1µg 41.2µg Tuna salad
Vitamin A 32IU 97IU Tuna salad
Vitamin A RAE 10µg 24µg Tuna salad
Vitamin C 1.7mg 2.2mg Tuna salad
Vitamin B1 0.08mg 0.031mg Perch
Vitamin B2 0.12mg 0.07mg Perch
Vitamin B3 1.9mg 6.7mg Tuna salad
Vitamin B5 0.87mg 0.26mg Perch
Vitamin B6 0.14mg 0.081mg Perch
Folate 6µg 8µg Tuna salad
Vitamin B12 2.2µg 1.2µg Perch
Tryptophan 0.278mg 0.18mg Perch
Threonine 1.09mg 0.701mg Perch
Isoleucine 1.145mg 0.739mg Perch
Leucine 2.02mg 1.293mg Perch
Lysine 2.283mg 1.457mg Perch
Methionine 0.736mg 0.47mg Perch
Phenylalanine 0.97mg 0.626mg Perch
Valine 1.281mg 0.824mg Perch
Histidine 0.732mg 0.467mg Perch
Cholesterol 115mg 13mg Tuna salad
Saturated Fat 0.237g 1.544g Perch
Omega-3 - DHA 0.223g 0.055g Perch
Omega-3 - EPA 0.101g 0.014g Perch
Omega-3 - DPA 0.036g Perch
Monounsaturated Fat 0.195g 2.887g Tuna salad
Polyunsaturated fat 0.472g 4.122g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Tuna salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
27%
Tuna salad
Minerals Daily Need Coverage Score
56%
Perch
49%
Tuna salad

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 102mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 323mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 1.307g)
Which food is richer in minerals?
Perch
Perch is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.