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  6. Perch vs. Turbot

Perch vs. Turbot — In-Depth Nutrition Comparison

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Summary of differences between perch and turbot

  • Perch has more manganese, copper, phosphorus, zinc, iron, and calcium, while turbot has more selenium, vitamin B12, and vitamin B6.
  • Turbot covers your daily need for selenium, 56% more than perch.
  • Perch contains 41 times more manganese than turbot. While perch contains 0.9mg of manganese, turbot contains only 0.022mg.
  • The amount of cholesterol in turbot is lower.

These are the specific foods used in this comparison Fish, perch, mixed species, cooked, dry heat and Fish, turbot, european, cooked, dry heat.

Infographic

Perch vs Turbot 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.
Perch
Perch
8
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%
Turbot
Turbot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 6.9% 27% 17% 16% 7.6% 71% 25% 2.9% 255%
Contains more CalciumCalcium +343.5%
Contains more PotassiumPotassium +12.8%
Contains more IronIron +152.2%
Contains more CopperCopper +308.5%
Contains more ZincZinc +410.7%
Contains more PhosphorusPhosphorus +55.8%
Contains less SodiumSodium -58.9%
Contains more ManganeseManganese +3990.9%
Contains more MagnesiumMagnesium +71.1%
Contains more SeleniumSelenium +190.7%

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
Perch
2
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%
Turbot
Turbot
5
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% 4% 0% 0% 19% 22% 50% 39% 56% 318% 0% 6.8% 0%
Contains more Vitamin B2Vitamin B2 +23.7%
Contains more Vitamin B5Vitamin B5 +32.2%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B6Vitamin B6 +72.9%
Contains more Vitamin B12Vitamin B12 +15.5%
Contains more FolateFolate +50%
~equal in Vitamin C ~1.7mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.076mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Perch Turbot DV% diff.
Selenium 16.1µg 46.8µg 56%
Manganese 0.9mg 0.022mg 38%
Cholesterol 115mg 62mg 18%
Copper 0.192mg 0.047mg 16%
Vitamin B12 2.2µg 2.54µg 14%
Phosphorus 257mg 165mg 13%
Zinc 1.43mg 0.28mg 10%
Protein 24.86g 20.58g 9%
Iron 1.16mg 0.46mg 9%
Vitamin B6 0.14mg 0.242mg 8%
Calcium 102mg 23mg 8%
Magnesium 38mg 65mg 6%
Sodium 79mg 192mg 5%
Vitamin B3 1.9mg 2.679mg 5%
Fats 1.18g 3.78g 4%
Vitamin B5 0.87mg 0.658mg 4%
Polyunsaturated fat 0.472g 3%
Vitamin B2 0.12mg 0.097mg 2%
Potassium 344mg 305mg 1%
Saturated fat 0.237g 1%
Folate 6µg 9µg 1%
Calories 117kcal 122kcal 0%
Vitamin C 1.7mg 1.7mg 0%
Vitamin A 10µg 12µg 0%
Vitamin B1 0.08mg 0.076mg 0%
Monounsaturated fat 0.195g 0%
Tryptophan 0.278mg 0.23mg 0%
Threonine 1.09mg 0.902mg 0%
Isoleucine 1.145mg 0.948mg 0%
Leucine 2.02mg 1.672mg 0%
Lysine 2.283mg 1.89mg 0%
Methionine 0.736mg 0.609mg 0%
Phenylalanine 0.97mg 0.803mg 0%
Valine 1.281mg 1.06mg 0%
Histidine 0.732mg 0.606mg 0%
Omega-3 - EPA 0.101g N/A
Omega-3 - DHA 0.223g N/A
Omega-3 - DPA 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Turbot
Turbot
2
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
Contains more ProteinProtein +20.8%
Contains more FatsFats +220.3%
Contains more OtherOther +631%
~equal in Carbs ~0g
~equal in Water ~70.45g

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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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.