Sunfish vs. Perch — Health Impact and Nutrition Comparison

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by Elen Khachatrian | Last updated on February 13, 2023

Medically reviewed by Igor Bussel

Summary

Perch provides more Vitamin C, B2, and B3 and less sodium than sunfish. On the other hand, sunfish is relatively richer in Folate, copper, and Vitamin A. Also, it contains less cholesterol than perch.

Table of contents

Introduction

What's The Actual Difference?

NUTRITION

Calories

Minerals

Vitamins

Fats

Protein

Cholesterol

HEALTH IMPACT

Health Benefits

Side Effects

References

Introduction

We'll discuss the main nutritional differences between perch and sunfish and their impact on human health.

What's The Actual Difference?

The ocean sunfish, known as the common mola, is the world's heaviest bony fish. While sunfish belongs to the Molidae family, perch belong to the Percidae family.

Sunfish is bigger than perch, has a crisp and mild taste, and its skin may hint at bitterness, whereas the flavor of perch is sweet, and the texture is firm and crumbly.

NUTRITION

The food types discussed in this article are raw perch and raw sunfish with pumpkin seeds. You can look at nutrition infographics at the bottom of the page to better understand their differences.

Calories

Both perch and sunfish are considered moderate-calories foods and have almost equal numbers of calories.

Perch has 117 calories per 100g, and sunfish has 114 calories per 100g.

Minerals

Sunfish is relatively richer in minerals than perch. It is richer in zinc and iron, potassium, and copper.

On the other hand, perch contains less sodium and more phosphorus.

Both fiches contain equal amounts of calcium and magnesium.

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.

Sunfish

Perch

Contains more Iron +32.8%

Contains more Potassium +30.5%

Contains more Zinc +39.2%

Contains more Copper +100.5%

Contains more Phosphorus +11.3%

Contains less Sodium -23.3%

Equal in Calcium - 102

Equal in Magnesium - 38

Equal in Manganese - 0.9

Equal in Selenium - 16.1

Sunfish

Perch

Contains more Iron +32.8%

Contains more Potassium +30.5%

Contains more Zinc +39.2%

Contains more Copper +100.5%

Contains more Phosphorus +11.3%

Contains less Sodium -23.3%

Equal in Calcium - 102

Equal in Magnesium - 38

Equal in Manganese - 0.9

Equal in Selenium - 16.1

Vitamins

Perch provides more Vitamin C, Vitamin B2, and Vitamin B3.

Nevertheless, sunfish has more Folate, Vitamin B1, and Vitamin A.

Both fishes have an equal amount of Vitamin B5, Vitamin B6, and Vitamin B12.

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.

Sunfish

Perch

Contains more Vitamin A +81.3%

Contains more Vitamin B1 +15%

Contains more Folate +183.3%

Contains more Vitamin C +70%

Contains more Vitamin B2 +41.2%

Contains more Vitamin B3 +30%

Equal in Vitamin B5 - 0.87

Equal in Vitamin B6 - 0.14

Equal in Vitamin B12 - 2.2

Sunfish

Perch

Contains more Vitamin A +81.3%

Contains more Vitamin B1 +15%

Contains more Folate +183.3%

Contains more Vitamin C +70%

Contains more Vitamin B2 +41.2%

Contains more Vitamin B3 +30%

Equal in Vitamin B5 - 0.87

Equal in Vitamin B6 - 0.14

Equal in Vitamin B12 - 2.2

Fats

Both perch and sunfish have tiny amounts of fat.

Protein

The amounts of protein in perch and sunfish are equal: 25 g. Both are rich in essential amino acids, such as tryptophan, lysine, histidine, and threonine.

Cholesterol

Perch provides more cholesterol than sunfish. It has 115 mg of cholesterol per 100g, while sunfish contains 86 mg per 100g.

HEALTH IMPACT

Health Benefits

Both perch and sunfish are high in omega-3 fatty acids, which have anti-triglyceridemic, hemostatic, and anti-atherogenic properties and can help improve the heart's structure and function [1].

Also, perch is rich in gamma-tocopherol (gT), which has anti-inflammatory properties and benefits the cardiovascular system. Its antioxidant also may help reduce LDL cholesterol oxidation and increases HDL cholesterol levels [2]. Sunfish also has decent levels of Folate and potassium, which can help to regulate the heartbeat, ensure proper muscle and nerve function, and are required for protein synthesis and carbohydrate metabolism [3].

Side Effects

Sunfish contains a high amount of mercury. Excessive mercury intake is toxic and can result in neurological, cardiovascular, and behavioral issues. It could be unsafe for children. As a result, it is best to consume sunfish in moderation [4].

Perch is high in purines, which can cause kidney stones. A high purine intake causes increased uric acid production, and this concentration promotes the formation of uric acid stones [5].

Besides, if consumed in high amounts, these fish can cause gas and bloat. These fishes also contain salicylates and a compound known as amygdalin, which may cause allergic reactions in some people [6].

References

Author name: Elen Khachatrian

Education: Nutrition & Microbiology at YSU

Last updated: February 13, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Sunfish

Perch

Contains more Fats +31.1%

Contains more Other +39.2%

Equal in Protein - 24.86

Equal in Water - 73.25

Sunfish

Protein: 24.87 g

Fats: 0.9 g

Carbs: 0 g

Water: 73.72 g

Other: 0.51 g

Perch

Protein: 24.86 g

Fats: 1.18 g

Carbs: 0 g

Water: 73.25 g

Other: 0.71 g

Contains more Fats +31.1%

Contains more Other +39.2%

Equal in Protein - 24.86

Equal in Water - 73.25

Fat Type Comparison

Fat type breakdown side-by-side comparison

Sunfish

Perch

Contains less Saturated Fat -24.9%

Contains more Monounsaturated Fat +30%

Contains more Polyunsaturated fat +49.8%

Sunfish

Saturated Fat: 0.178 g

Monounsaturated Fat: 0.15 g

Polyunsaturated fat: 0.315 g

Perch

Saturated Fat: 0.237 g

Monounsaturated Fat: 0.195 g

Polyunsaturated fat: 0.472 g

Contains less Saturated Fat -24.9%

Contains more Monounsaturated Fat +30%

Contains more Polyunsaturated fat +49.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Cholesterol
Lower in Saturated Fat
Rich in minerals
Lower in Sodium
Lower in Sugar	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Protein	24.87g	24.86g
Fats	0.9g	1.18g
Calories	114kcal	117kcal
Calcium	103mg	102mg
Iron	1.54mg	1.16mg
Magnesium	38mg	38mg
Phosphorus	231mg	257mg
Potassium	449mg	344mg
Sodium	103mg	79mg
Zinc	1.99mg	1.43mg
Copper	0.385mg	0.192mg
Manganese	0.897mg	0.9mg
Selenium	16.2µg	16.1µg
Vitamin A	58IU	32IU
Vitamin A RAE	17µg	10µg
Vitamin C	1mg	1.7mg
Vitamin B1	0.092mg	0.08mg
Vitamin B2	0.085mg	0.12mg
Vitamin B3	1.462mg	1.9mg
Vitamin B5	0.865mg	0.87mg
Vitamin B6	0.138mg	0.14mg
Folate	17µg	6µg
Vitamin B12	2.31µg	2.2µg
Tryptophan	0.279mg	0.278mg
Threonine	1.09mg	1.09mg
Isoleucine	1.146mg	1.145mg
Leucine	2.022mg	2.02mg
Lysine	2.284mg	2.283mg
Methionine	0.736mg	0.736mg
Phenylalanine	0.971mg	0.97mg
Valine	1.281mg	1.281mg
Histidine	0.732mg	0.732mg
Cholesterol	86mg	115mg
Saturated Fat	0.178g	0.237g
Omega-3 - DHA	0.092g	0.223g
Omega-3 - EPA	0.047g	0.101g
Omega-3 - DPA	0.042g	0.036g
Monounsaturated Fat	0.15g	0.195g
Polyunsaturated fat	0.315g	0.472g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet	Equal
Low Calories diet
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

39%

38%

Minerals Daily Need Coverage Score

66%

56%

Comparison summary

Which food is lower in Cholesterol?

Sunfish is lower in Cholesterol (difference - 29mg)

Which food is lower in Saturated Fat?

Sunfish is lower in Saturated Fat (difference - 0.059g)

Which food is richer in minerals?

Sunfish is relatively richer in minerals

Which food contains less Sodium?

Perch contains less Sodium (difference - 24mg)

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.