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  6. Swordfish vs. Perch

Swordfish vs. Perch — In-Depth Nutrition Comparison

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Important differences between Swordfish and Perch

  • Swordfish has more Selenium, Vitamin B3, and Vitamin B6, however, Perch is richer in Manganese, Vitamin B12, Copper, Calcium, Vitamin B5, and Iron.
  • Swordfish's daily need coverage for Selenium is 95% more.
  • Swordfish contains 5 times more Vitamin B3 than Perch. Swordfish contains 9.254mg of Vitamin B3, while Perch contains 1.9mg.
  • Swordfish contains less Cholesterol.

The food varieties used in the comparison are Fish, swordfish, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat.

Infographic

Swordfish vs Perch 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.
Swordfish
Swordfish
3
:
7
Perch
Perch
Contains more Phosphorus +18.3%
Contains more Potassium +45.1%
Contains more Selenium +325.5%
Contains more Calcium +1600%
Contains more Iron +157.8%
Contains less Sodium -18.6%
Contains more Zinc +83.3%
Contains more Copper +317.4%
Contains more Manganese +6823.1%
Equal in Magnesium - 38
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Phosphorus +18.3%
Contains more Potassium +45.1%
Contains more Selenium +325.5%
Contains more Calcium +1600%
Contains more Iron +157.8%
Contains less Sodium -18.6%
Contains more Zinc +83.3%
Contains more Copper +317.4%
Contains more Manganese +6823.1%
Equal in Magnesium - 38

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.
Swordfish
Swordfish
7
:
5
Perch
Perch
Contains more Vitamin A +303.1%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +339.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +108.6%
Contains more Folate +200%
Contains more Vitamin B12 +35.8%
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Perch
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 6% 20% 28% 36% 53% 33% 5% 275% 0%
Contains more Vitamin A +303.1%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B3 +387.1%
Contains more Vitamin B6 +339.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +90.5%
Contains more Vitamin B5 +108.6%
Contains more Folate +200%
Contains more Vitamin B12 +35.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
1
:
3
Perch
Perch
Contains more Fats +572%
Contains more Other +97.2%
Equal in Protein - 24.86
Equal in Water - 73.25
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Perch
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more Fats +572%
Contains more Other +97.2%
Equal in Protein - 24.86
Equal in Water - 73.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
2
:
1
Perch
Perch
Contains more Monounsaturated Fat +1717.4%
Contains more Polyunsaturated fat +189.8%
Contains less Saturated Fat -87.6%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains more Monounsaturated Fat +1717.4%
Contains more Polyunsaturated fat +189.8%
Contains less Saturated Fat -87.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Perch Opinion
Protein 23.45g 24.86g Perch
Fats 7.93g 1.18g Swordfish
Calories 172kcal 117kcal Swordfish
Calcium 6mg 102mg Perch
Iron 0.45mg 1.16mg Perch
Magnesium 35mg 38mg Perch
Phosphorus 304mg 257mg Swordfish
Potassium 499mg 344mg Swordfish
Sodium 97mg 79mg Perch
Zinc 0.78mg 1.43mg Perch
Copper 0.046mg 0.192mg Perch
Manganese 0.013mg 0.9mg Perch
Selenium 68.5µg 16.1µg Swordfish
Vitamin A 129IU 32IU Swordfish
Vitamin A RAE 43µg 10µg Swordfish
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.089mg 0.08mg Swordfish
Vitamin B2 0.063mg 0.12mg Perch
Vitamin B3 9.254mg 1.9mg Swordfish
Vitamin B5 0.417mg 0.87mg Perch
Vitamin B6 0.615mg 0.14mg Swordfish
Folate 2µg 6µg Perch
Vitamin B12 1.62µg 2.2µg Perch
Vitamin K 0.1µg Swordfish
Tryptophan 0.265mg 0.278mg Perch
Threonine 1.035mg 1.09mg Perch
Isoleucine 1.088mg 1.145mg Perch
Leucine 1.919mg 2.02mg Perch
Lysine 2.168mg 2.283mg Perch
Methionine 0.699mg 0.736mg Perch
Phenylalanine 0.922mg 0.97mg Perch
Valine 1.216mg 1.281mg Perch
Histidine 0.695mg 0.732mg Perch
Cholesterol 78mg 115mg Swordfish
Trans Fat 0.056g Perch
Saturated Fat 1.911g 0.237g Perch
Omega-3 - DHA 0.772g 0.223g Swordfish
Omega-3 - EPA 0.127g 0.101g Swordfish
Omega-3 - DPA 0.168g 0.036g Swordfish
Monounsaturated Fat 3.544g 0.195g Swordfish
Polyunsaturated fat 1.368g 0.472g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Perch
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
95%
Swordfish
38%
Perch
Minerals Daily Need Coverage Score
64%
Swordfish
56%
Perch

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Perch
Perch contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 1.674g)
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 minerals?
?
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.
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.