Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Perch vs. Whitefish — In-Depth Nutrition Comparison

Compare

The main differences between perch and whitefish

  • Perch has more vitamin B12, manganese, copper, iron, and calcium; however, whitefish has more vitamin B6, phosphorus, vitamin B3, and vitamin B1.
  • Daily need coverage for vitamin B12 for perch is 52% higher.
  • Whitefish has 10 times less manganese than perch. Perch has 0.9mg of manganese, while whitefish has 0.086mg.
  • Whitefish is lower in cholesterol.

Food types used in this article are Fish, perch, mixed species, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Perch vs Whitefish 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more CalciumCalcium +209.1%
Contains more IronIron +146.8%
Contains more CopperCopper +108.7%
Contains more ZincZinc +12.6%
Contains more ManganeseManganese +946.5%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +18%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -17.7%
~equal in Selenium ~16.2µg

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
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%
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% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +129.2%
Contains more Vitamin AVitamin A +290%
Contains more Vitamin B1Vitamin B1 +113.8%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B3Vitamin B3 +102.4%
Contains more Vitamin B6Vitamin B6 +147.1%
Contains more FolateFolate +183.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Perch Whitefish DV% diff.
Vitamin B12 2.2µg 0.96µg 52%
Manganese 0.9mg 0.086mg 35%
Vitamin B6 0.14mg 0.346mg 16%
Polyunsaturated fat 0.472g 2.755g 15%
Cholesterol 115mg 77mg 13%
Phosphorus 257mg 346mg 13%
Vitamin B3 1.9mg 3.846mg 12%
Copper 0.192mg 0.092mg 11%
Fats 1.18g 7.51g 10%
Iron 1.16mg 0.47mg 9%
Vitamin B1 0.08mg 0.171mg 8%
Calcium 102mg 33mg 7%
Monounsaturated fat 0.195g 2.559g 6%
Saturated fat 0.237g 1.162g 4%
Folate 6µg 17µg 3%
Vitamin B2 0.12mg 0.154mg 3%
Calories 117kcal 172kcal 3%
Vitamin A 10µg 39µg 3%
Potassium 344mg 406mg 2%
Vitamin C 1.7mg 0mg 2%
Protein 24.86g 24.47g 1%
Zinc 1.43mg 1.27mg 1%
Magnesium 38mg 42mg 1%
Sodium 79mg 65mg 1%
Selenium 16.1µg 16.2µg 0%
Vitamin B5 0.87mg 0.865mg 0%
Tryptophan 0.278mg 0.274mg 0%
Threonine 1.09mg 1.073mg 0%
Isoleucine 1.145mg 1.128mg 0%
Leucine 2.02mg 1.989mg 0%
Lysine 2.283mg 2.248mg 0%
Methionine 0.736mg 0.724mg 0%
Phenylalanine 0.97mg 0.955mg 0%
Valine 1.281mg 1.261mg 0%
Histidine 0.732mg 0.721mg 0%
Omega-3 - EPA 0.101g 0.406g N/A
Omega-3 - DHA 0.223g 1.206g N/A
Omega-3 - DPA 0.036g 0.209g 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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more WaterWater +12.5%
Contains more FatsFats +536.4%
Contains more OtherOther +312.7%
~equal in Protein ~24.47g
~equal in Carbs ~0g

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
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +1212.3%
Contains more Poly. FatPolyunsaturated fat +483.7%

People also compare

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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.