Perch vs. Whiting — Health Impact and Nutrition Comparison

Calories

Both perch and whiting are considered moderate-calories foods.

Perch has 116 calories per 100g, and whiting has 117 calories per 100g.

Minerals

Perch is relatively richer in minerals than whiting. The amount of copper is three times higher.

Moreover, perch is richer in calcium, iron, magnesium, and zinc and has less sodium.

On the other hand, perch contains more phosphorus and potassium.

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

7

Whiting

3

Contains more MagnesiumMagnesium	+40.7%
Contains more CalciumCalcium	+64.5%
Contains more IronIron	+176.2%
Contains more CopperCopper	+380%
Contains more ZincZinc	+169.8%
Contains less SodiumSodium	-40.2%
Contains more ManganeseManganese	+592.3%

Contains more PotassiumPotassium	+26.2%
Contains more PhosphorusPhosphorus	+10.9%
Contains more SeleniumSelenium	+155.3%

Vitamins

Perch provides more Vitamin B1, B5, B2, B3, and C than whiting.

Whiting has more Vitamin A, D, B6, B12, and folate.

Both fishes have an equal amount of Vitamin K.

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

Whiting

8

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+17.6%
Contains more Vitamin B2Vitamin B2	+100%
Contains more Vitamin B3Vitamin B3	+13.8%
Contains more Vitamin B5Vitamin B5	+248%

Contains more Vitamin AVitamin A	+300%
Contains more Vitamin B6Vitamin B6	+28.6%
Contains more Vitamin B12Vitamin B12	+18.2%
Contains more FolateFolate	+150%

Fats

Both fishes have a tiny amount of fat.

Protein

The amounts of protein in perch and whiting are almost equal: perch contains 24.86 g, and whiting has 23.48 g of protein per 100g. Both contain essential amino acids, such as lysine, histidine, and phenylalanine.

Cholesterol

Perch provides more cholesterol than whiting. It has 115 mg of cholesterol per 100g, while whiting provides 84 mg per 100g.

Health Benefits

Both perch and whiting are high in omega-3 and omega-6 fatty acids. These two compounds have the potential to improve cardiovascular health, eye health, and immune system function [1]. According to research, omega-3 acids may reduce blood clotting, lower blood pressure and heart failure risk, and decrease triglycerides [2]. One study indicates that omega-3-rich fish bioactive proteins, peptides, or protein hydrolysates have immunomodulatory properties [3].

Another study [4] shows that people who eat more fish have slower rates of mental decline as they age. People who eat two or more meals of fish per week had the lowest rate of mental decline.