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  6. Trout vs. Perch

Trout vs. Perch — In-Depth Nutrition Comparison

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Differences between trout and perch

  • Trout is higher in vitamin D, vitamin B12, vitamin B3, selenium, vitamin B5, vitamin B6, vitamin E, and phosphorus; however, perch is richer in manganese and copper.
  • Trout's daily need coverage for vitamin D is 107% higher.
  • Trout has 14 times more vitamin E than perch. While trout has 2.79mg of vitamin E, perch has only 0.2mg.

The food types used in this comparison are Fish, trout, rainbow, farmed, cooked, dry heat and Fish, perch, mixed species, raw.

Infographic

Trout 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.
Trout
Trout
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Perch
Perch
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 24% 24% 34% 50% 30% 86% 8.1% 91% 69%
Contains more PotassiumPotassium +67.3%
Contains more PhosphorusPhosphorus +35%
Contains more SeleniumSelenium +123%
Contains more CalciumCalcium +166.7%
Contains more IronIron +150%
Contains more CopperCopper +172.7%
Contains more ZincZinc +105.6%
Contains more ManganeseManganese +5284.6%
~equal in Magnesium ~30mg
~equal in Sodium ~62mg

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.
Trout
Trout
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 33% 56% 285% 36% 25% 125% 119% 89% 514% 0.25% 9% 42%
Perch
Perch
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 3% 4% 45% 18% 23% 29% 45% 28% 238% 0.25% 3.8% 35%
Contains more Vitamin CVitamin C +70.6%
Contains more Vitamin AVitamin A +1011.1%
Contains more Vitamin EVitamin E +1295%
Contains more Vitamin DVitamin D +533.3%
Contains more Vitamin B1Vitamin B1 +104.3%
Contains more Vitamin B3Vitamin B3 +337.2%
Contains more Vitamin B5Vitamin B5 +165.3%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more Vitamin B12Vitamin B12 +116.3%
Contains more FolateFolate +140%
Contains more CholineCholine +19.4%
~equal in Vitamin B2 ~0.1mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Trout Perch DV% diff.
Vitamin B12 4.11µg 1.9µg 92%
Vitamin D 759IU 118IU 80%
Vitamin D 19µg 3µg 80%
Vitamin B3 6.646mg 1.52mg 32%
Manganese 0.013mg 0.7mg 30%
Selenium 28.1µg 12.6µg 28%
Vitamin B5 1.99mg 0.75mg 25%
Vitamin B6 0.386mg 0.12mg 20%
Vitamin E 2.79mg 0.2mg 17%
Copper 0.055mg 0.15mg 11%
Vitamin A 100µg 9µg 10%
Fats 7.38g 0.92g 10%
Polyunsaturated fat 1.799g 0.368g 10%
Phosphorus 270mg 200mg 10%
Protein 23.8g 19.39g 9%
Saturated fat 1.651g 0.185g 7%
Iron 0.36mg 0.9mg 7%
Cholesterol 70mg 90mg 7%
Vitamin B1 0.143mg 0.07mg 6%
Monounsaturated fat 2.363g 0.152g 6%
Potassium 450mg 269mg 5%
Calcium 30mg 80mg 5%
Zinc 0.54mg 1.11mg 5%
Calories 168kcal 91kcal 4%
Folate 12µg 5µg 2%
Choline 77.6mg 65mg 2%
Vitamin B2 0.107mg 0.1mg 1%
Vitamin C 2.9mg 1.7mg 1%
Magnesium 30mg 30mg 0%
Sodium 61mg 62mg 0%
Vitamin K 0.1µg 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.217mg 0%
Threonine 1.092mg 0.85mg 0%
Isoleucine 1.148mg 0.893mg 0%
Leucine 2.025mg 1.576mg 0%
Lysine 2.287mg 1.781mg 0%
Methionine 0.738mg 0.574mg 0%
Phenylalanine 0.973mg 0.757mg 0%
Valine 1.283mg 0.999mg 0%
Histidine 0.733mg 0.571mg 0%
Omega-3 - EPA 0.259g 0.079g N/A
Omega-3 - DHA 0.616g 0.174g N/A
Omega-3 - DPA 0.109g 0.028g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Perch
Perch
2
19% 79%
Protein: 19.39 g
Fats: 0.92 g
Carbs: 0 g
Water: 79.13 g
Other: 0.56 g
Contains more ProteinProtein +22.7%
Contains more FatsFats +702.2%
Contains more WaterWater +15.1%
Contains more OtherOther +460%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.185 g
Monounsaturated fat: Mono. Fat 0.152 g
Polyunsaturated fat: Poly. Fat 0.368 g
Contains more Mono. FatMonounsaturated fat +1454.6%
Contains more Poly. FatPolyunsaturated fat +388.9%
Contains less Sat. FatSaturated fat -88.8%

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/nutrients
  2. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173678/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.