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  6. Tilefish vs. Perch

Tilefish vs. Perch — In-Depth Nutrition Comparison

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The main differences between Tilefish and Perch

  • Tilefish has more Selenium, Vitamin B12, Vitamin B6, and Vitamin B3, however, Perch has more Manganese, Copper, Iron, Zinc, and Calcium.
  • Daily need coverage for Selenium from Tilefish is 64% higher.
  • Perch has 2 times less Vitamin B6 than Tilefish. Tilefish has 0.3mg of Vitamin B6, while Perch has 0.14mg.
  • Tilefish is lower in Cholesterol.

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

Infographic

Tilefish 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.
Tilefish
Tilefish
3
:
7
Perch
Perch
Contains more Potassium +48.8%
Contains less Sodium -25.3%
Contains more Selenium +219.9%
Contains more Calcium +292.3%
Contains more Iron +274.2%
Contains more Magnesium +15.2%
Contains more Zinc +169.8%
Contains more Copper +269.2%
Contains more Manganese +5900%
Equal in Phosphorus - 257
Tilefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 24% 102% 46% 8% 15% 18% 2% 281%
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Potassium +48.8%
Contains less Sodium -25.3%
Contains more Selenium +219.9%
Contains more Calcium +292.3%
Contains more Iron +274.2%
Contains more Magnesium +15.2%
Contains more Zinc +169.8%
Contains more Copper +269.2%
Contains more Manganese +5900%
Equal in Phosphorus - 257

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.
Tilefish
Tilefish
7
:
1
Perch
Perch
Contains more Vitamin A +115.6%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +84.2%
Contains more Vitamin B6 +114.3%
Contains more Folate +183.3%
Contains more Vitamin B12 +13.6%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.87
Tilefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 35% 44% 66% 53% 70% 13% 313% 0%
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 +115.6%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +58.3%
Contains more Vitamin B3 +84.2%
Contains more Vitamin B6 +114.3%
Contains more Folate +183.3%
Contains more Vitamin B12 +13.6%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilefish
Tilefish
1
:
3
Perch
Perch
Contains more Fats +297.5%
Contains more Other +22.4%
Equal in Protein - 24.86
Equal in Water - 73.25
Tilefish
24% 5% 70%
Protein: 24.49 g
Fats: 4.69 g
Carbs: 0 g
Water: 70.24 g
Other: 0.58 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 +297.5%
Contains more Other +22.4%
Equal in Protein - 24.86
Equal in Water - 73.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilefish
Tilefish
2
:
1
Perch
Perch
Contains more Monounsaturated Fat +583.1%
Contains more Polyunsaturated fat +164%
Contains less Saturated Fat -72.7%
Tilefish
25% 39% 36%
Saturated Fat: 0.868 g
Monounsaturated Fat: 1.332 g
Polyunsaturated fat: 1.246 g
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains more Monounsaturated Fat +583.1%
Contains more Polyunsaturated fat +164%
Contains less Saturated Fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tilefish Perch Opinion
Protein 24.49g 24.86g Perch
Fats 4.69g 1.18g Tilefish
Calories 147kcal 117kcal Tilefish
Calcium 26mg 102mg Perch
Iron 0.31mg 1.16mg Perch
Magnesium 33mg 38mg Perch
Phosphorus 236mg 257mg Perch
Potassium 512mg 344mg Tilefish
Sodium 59mg 79mg Tilefish
Zinc 0.53mg 1.43mg Perch
Copper 0.052mg 0.192mg Perch
Manganese 0.015mg 0.9mg Perch
Selenium 51.5µg 16.1µg Tilefish
Vitamin A 69IU 32IU Tilefish
Vitamin A RAE 21µg 10µg Tilefish
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.14mg 0.08mg Tilefish
Vitamin B2 0.19mg 0.12mg Tilefish
Vitamin B3 3.5mg 1.9mg Tilefish
Vitamin B5 0.87mg 0.87mg
Vitamin B6 0.3mg 0.14mg Tilefish
Folate 17µg 6µg Tilefish
Vitamin B12 2.5µg 2.2µg Tilefish
Tryptophan 0.274mg 0.278mg Perch
Threonine 1.074mg 1.09mg Perch
Isoleucine 1.128mg 1.145mg Perch
Leucine 1.99mg 2.02mg Perch
Lysine 2.249mg 2.283mg Perch
Methionine 0.725mg 0.736mg Perch
Phenylalanine 0.956mg 0.97mg Perch
Valine 1.262mg 1.281mg Perch
Histidine 0.721mg 0.732mg Perch
Cholesterol 64mg 115mg Tilefish
Saturated Fat 0.868g 0.237g Perch
Omega-3 - DHA 0.733g 0.223g Tilefish
Omega-3 - EPA 0.172g 0.101g Tilefish
Omega-3 - DPA 0.143g 0.036g Tilefish
Monounsaturated Fat 1.332g 0.195g Tilefish
Polyunsaturated fat 1.246g 0.472g Tilefish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilefish 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
50%
Tilefish
38%
Perch
Minerals Daily Need Coverage Score
51%
Tilefish
56%
Perch

Comparison summary

Which food contains less Sodium?
Tilefish
Tilefish contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Tilefish
Tilefish is lower in Cholesterol (difference - 51mg)
Which food is richer in vitamins?
Tilefish
Tilefish is relatively richer in vitamins
Which food is lower in Saturated Fat?
Perch
Perch is lower in Saturated Fat (difference - 0.631g)
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 ($)

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. Tilefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175152/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.