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Whitefish vs. Perch — In-Depth Nutrition Comparison

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The main differences between whitefish and perch

  • Whitefish has more vitamin B6, phosphorus, vitamin B3, and vitamin B1; however, perch has more vitamin B12, manganese, copper, iron, and calcium.
  • Daily need coverage for vitamin B12 for perch is 52% higher.
  • Perch has 2 times less vitamin B6 than whitefish. Whitefish has 0.346mg of vitamin B6, while perch has 0.14mg.
  • Whitefish is lower in cholesterol.

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

Infographic

Whitefish vs Perch infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Perch
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Contains more PotassiumPotassium +18%
Contains more PhosphorusPhosphorus +34.6%
Contains less SodiumSodium -17.7%
Contains more CalciumCalcium +209.1%
Contains more IronIron +146.8%
Contains more CopperCopper +108.7%
Contains more ZincZinc +12.6%
Contains more ManganeseManganese +946.5%
~equal in Magnesium ~38mg
~equal in Selenium ~16.1µg

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.
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 0% 13% 0% 0% 43% 36% 72% 52% 80% 120% 0% 13% 0%
Perch
2
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% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Contains more Vitamin AVitamin A +290%
Contains more Vitamin B1Vitamin B1 +113.8%
Contains more Vitamin B2Vitamin B2 +28.3%
Contains more Vitamin B3Vitamin B3 +102.4%
Contains more Vitamin B6Vitamin B6 +147.1%
Contains more FolateFolate +183.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +129.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Whitefish Perch DV% diff.
Vitamin B12 0.96µg 2.2µg 52%
Manganese 0.086mg 0.9mg 35%
Vitamin B6 0.346mg 0.14mg 16%
Polyunsaturated fat 2.755g 0.472g 15%
Cholesterol 77mg 115mg 13%
Phosphorus 346mg 257mg 13%
Vitamin B3 3.846mg 1.9mg 12%
Copper 0.092mg 0.192mg 11%
Fats 7.51g 1.18g 10%
Iron 0.47mg 1.16mg 9%
Vitamin B1 0.171mg 0.08mg 8%
Calcium 33mg 102mg 7%
Monounsaturated fat 2.559g 0.195g 6%
Saturated fat 1.162g 0.237g 4%
Folate 17µg 6µg 3%
Vitamin B2 0.154mg 0.12mg 3%
Calories 172kcal 117kcal 3%
Vitamin A 39µg 10µg 3%
Potassium 406mg 344mg 2%
Vitamin C 0mg 1.7mg 2%
Protein 24.47g 24.86g 1%
Zinc 1.27mg 1.43mg 1%
Magnesium 42mg 38mg 1%
Sodium 65mg 79mg 1%
Selenium 16.2µg 16.1µg 0%
Vitamin B5 0.865mg 0.87mg 0%
Tryptophan 0.274mg 0.278mg 0%
Threonine 1.073mg 1.09mg 0%
Isoleucine 1.128mg 1.145mg 0%
Leucine 1.989mg 2.02mg 0%
Lysine 2.248mg 2.283mg 0%
Methionine 0.724mg 0.736mg 0%
Phenylalanine 0.955mg 0.97mg 0%
Valine 1.261mg 1.281mg 0%
Histidine 0.721mg 0.732mg 0%
Omega-3 - EPA 0.406g 0.101g N/A
Omega-3 - DHA 1.206g 0.223g N/A
Omega-3 - DPA 0.209g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more FatsFats +536.4%
Contains more OtherOther +312.7%
Contains more WaterWater +12.5%
~equal in Protein ~24.86g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
Contains more Mono. FatMonounsaturated fat +1212.3%
Contains more Poly. FatPolyunsaturated fat +483.7%
Contains less Sat. FatSaturated fat -79.6%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.