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Perch vs. Wolffish — In-Depth Nutrition Comparison

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A recap on differences between Perch and Wolffish

  • Perch has more Manganese, Copper, Iron, and Calcium, however, Wolffish is higher in Selenium, Vitamin B6, Vitamin A RAE, Vitamin B1, and Vitamin B12.
  • Wolffish covers your daily Selenium needs 56% more than Perch.
  • Wolffish contains 47 times less Manganese than Perch. Perch contains 0.9mg of Manganese, while Wolffish contains 0.019mg.
  • Wolffish has less Cholesterol.

Food varieties used in this article are Fish, perch, mixed species, cooked, dry heat and Fish, wolffish, Atlantic, cooked, dry heat.

Infographic

Perch vs Wolffish 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
7
:
Contains more Calcium +1175%
Contains more Iron +866.7%
Contains less Sodium -27.5%
Contains more Zinc +43%
Contains more Copper +418.9%
Contains more Manganese +4636.8%
Contains more Potassium +11.9%
Contains more Selenium +190.7%
Equal in Magnesium - 38
Equal in Phosphorus - 256
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 3% 5% 28% 110% 34% 15% 28% 13% 3% 256%
Contains more Calcium +1175%
Contains more Iron +866.7%
Contains less Sodium -27.5%
Contains more Zinc +43%
Contains more Copper +418.9%
Contains more Manganese +4636.8%
Contains more Potassium +11.9%
Contains more Selenium +190.7%
Equal in Magnesium - 38
Equal in Phosphorus - 256

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.7%
Contains more Vitamin B5 +32.2%
Contains more Vitamin A +1253.1%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +36.7%
Contains more Vitamin B6 +230%
Equal in Folate - 6
Equal in Vitamin B12 - 2.35
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 26% 0% 0% 0% 53% 23% 49% 40% 107% 5% 294% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +23.7%
Contains more Vitamin B5 +32.2%
Contains more Vitamin A +1253.1%
Contains more Vitamin B1 +160%
Contains more Vitamin B3 +36.7%
Contains more Vitamin B6 +230%
Equal in Folate - 6
Equal in Vitamin B12 - 2.35

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
2
:
Contains more Protein +10.8%
Contains more Other +163%
Contains more Fats +159.3%
Equal in Protein - 22.44
Equal in Water - 74.23
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more Protein +10.8%
Contains more Other +163%
Contains more Fats +159.3%
Equal in Protein - 22.44
Equal in Water - 74.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
1
:
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +449.7%
Contains more Polyunsaturated fat +129.4%
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
18% 41% 41%
Saturated Fat: 0.468 g
Monounsaturated Fat: 1.072 g
Polyunsaturated fat: 1.083 g
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +449.7%
Contains more Polyunsaturated fat +129.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Perch Wolffish Opinion
Protein 24.86g 22.44g Perch
Fats 1.18g 3.06g Wolffish
Calories 117kcal 123kcal Wolffish
Calcium 102mg 8mg Perch
Iron 1.16mg 0.12mg Perch
Magnesium 38mg 38mg
Phosphorus 257mg 256mg Perch
Potassium 344mg 385mg Wolffish
Sodium 79mg 109mg Perch
Zinc 1.43mg 1mg Perch
Copper 0.192mg 0.037mg Perch
Manganese 0.9mg 0.019mg Perch
Selenium 16.1µg 46.8µg Wolffish
Vitamin A 32IU 433IU Wolffish
Vitamin A RAE 10µg 130µg Wolffish
Vitamin C 1.7mg 0mg Perch
Vitamin B1 0.08mg 0.208mg Wolffish
Vitamin B2 0.12mg 0.097mg Perch
Vitamin B3 1.9mg 2.598mg Wolffish
Vitamin B5 0.87mg 0.658mg Perch
Vitamin B6 0.14mg 0.462mg Wolffish
Folate 6µg 6µg
Vitamin B12 2.2µg 2.35µg Wolffish
Tryptophan 0.278mg 0.251mg Perch
Threonine 1.09mg 0.984mg Perch
Isoleucine 1.145mg 1.034mg Perch
Leucine 2.02mg 1.824mg Perch
Lysine 2.283mg 2.061mg Perch
Methionine 0.736mg 0.664mg Perch
Phenylalanine 0.97mg 0.876mg Perch
Valine 1.281mg 1.156mg Perch
Histidine 0.732mg 0.661mg Perch
Cholesterol 115mg 59mg Wolffish
Saturated Fat 0.237g 0.468g Perch
Omega-3 - DHA 0.223g 0.405g Wolffish
Omega-3 - EPA 0.101g 0.393g Wolffish
Omega-3 - DPA 0.036g 0.055g Wolffish
Monounsaturated Fat 0.195g 1.072g Wolffish
Polyunsaturated fat 0.472g 1.083g Wolffish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Perch Wolffish
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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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
46%
Wolffish
Minerals Daily Need Coverage Score
56%
Perch
49%
Wolffish

Comparison summary

Which food is lower in Cholesterol?
Wolffish
Wolffish is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 0.231g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.