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  6. Tuna vs. Perch

Tuna vs. Perch — In-Depth Nutrition Comparison

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Important differences between Tuna and Perch

  • Tuna has more Selenium, Vitamin B3, Vitamin B6, and Phosphorus, however, Perch is richer in Manganese, Copper, Vitamin B5, Calcium, and Zinc.
  • Tuna's daily need coverage for Selenium is 167% more.
  • Tuna contains 12 times more Vitamin B3 than Perch. Tuna contains 22.07mg of Vitamin B3, while Perch contains 1.9mg.
  • Tuna contains less Cholesterol.

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

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Perch
Perch
Contains more Magnesium +10.5%
Contains more Phosphorus +29.6%
Contains more Potassium +53.2%
Contains less Sodium -31.6%
Contains more Selenium +572%
Contains more Calcium +2450%
Contains more Iron +26.1%
Contains more Zinc +217.8%
Contains more Copper +346.5%
Contains more Manganese +6823.1%
Equal in Magnesium - 38
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Perch
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 44% 28% 111% 31% 11% 39% 64% 118% 88%
Contains more Magnesium +10.5%
Contains more Phosphorus +29.6%
Contains more Potassium +53.2%
Contains less Sodium -31.6%
Contains more Selenium +572%
Contains more Calcium +2450%
Contains more Iron +26.1%
Contains more Zinc +217.8%
Contains more Copper +346.5%
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.
Tuna
Tuna
9
:
3
Perch
Perch
Contains more Vitamin A +103.1%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +1061.6%
Contains more Vitamin B6 +641.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +160.5%
Contains more Folate +200%
Equal in Vitamin B12 - 2.2
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 +103.1%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +1061.6%
Contains more Vitamin B6 +641.4%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +160.5%
Contains more Folate +200%
Equal in Vitamin B12 - 2.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
2
Perch
Perch
Contains more Protein +17.3%
Contains more Other +80.3%
Contains more Fats +100%
Equal in Water - 73.25
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Protein +17.3%
Contains more Other +80.3%
Contains more Fats +100%
Equal in Water - 73.25

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Perch
Perch
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +41.3%
Contains more Polyunsaturated fat +169.7%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Perch
26% 22% 52%
Saturated Fat: 0.237 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.472 g
Contains less Saturated Fat -13.5%
Contains more Monounsaturated Fat +41.3%
Contains more Polyunsaturated fat +169.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Perch Opinion
Protein 29.15g 24.86g Tuna
Fats 0.59g 1.18g Perch
Calories 130kcal 117kcal Tuna
Calcium 4mg 102mg Perch
Iron 0.92mg 1.16mg Perch
Magnesium 42mg 38mg Tuna
Phosphorus 333mg 257mg Tuna
Potassium 527mg 344mg Tuna
Sodium 54mg 79mg Tuna
Zinc 0.45mg 1.43mg Perch
Copper 0.043mg 0.192mg Perch
Manganese 0.013mg 0.9mg Perch
Selenium 108.2µg 16.1µg Tuna
Vitamin A 65IU 32IU Tuna
Vitamin A RAE 22µg 10µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 0mg 1.7mg Perch
Vitamin B1 0.134mg 0.08mg Tuna
Vitamin B2 0.137mg 0.12mg Tuna
Vitamin B3 22.07mg 1.9mg Tuna
Vitamin B5 0.334mg 0.87mg Perch
Vitamin B6 1.038mg 0.14mg Tuna
Folate 2µg 6µg Perch
Vitamin B12 2.35µg 2.2µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.278mg Tuna
Threonine 1.224mg 1.09mg Tuna
Isoleucine 1.287mg 1.145mg Tuna
Leucine 2.27mg 2.02mg Tuna
Lysine 2.565mg 2.283mg Tuna
Methionine 0.827mg 0.736mg Tuna
Phenylalanine 1.091mg 0.97mg Tuna
Valine 1.438mg 1.281mg Tuna
Histidine 0.822mg 0.732mg Tuna
Cholesterol 47mg 115mg Tuna
Trans Fat 0.02g Perch
Saturated Fat 0.205g 0.237g Tuna
Omega-3 - DHA 0.105g 0.223g Perch
Omega-3 - EPA 0.015g 0.101g Perch
Omega-3 - DPA 0.005g 0.036g Perch
Monounsaturated Fat 0.138g 0.195g Perch
Polyunsaturated fat 0.175g 0.472g Perch
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
38%
Perch
Minerals Daily Need Coverage Score
88%
Tuna
56%
Perch

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.032g)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Perch
Perch is lower in Sugar (difference - 0g)
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.

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.