Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Flatfish
  5. Compare
  6. Flatfish vs. Perch

Flatfish vs. Perch — In-Depth Nutrition Comparison

Compare

Significant differences between flatfish and perch

  • Flatfish has more selenium; however, perch is richer in manganese, vitamin B12, protein, copper, vitamin B5, iron, and zinc.
  • Perch covers your daily manganese needs 38% more than flatfish.
  • Perch has 5 times less sodium than flatfish. Flatfish has 363mg of sodium, while perch has 79mg.

Specific food types used in this comparison are Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, perch, mixed species, cooked, dry heat.

Infographic

Flatfish vs Perch infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Perch
Perch
8
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 PhosphorusPhosphorus +20.2%
Contains more SeleniumSelenium +102.5%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +74.6%
Contains more IronIron +404.3%
Contains more CopperCopper +734.8%
Contains more ZincZinc +266.7%
Contains less SodiumSodium -78.2%
Contains more ManganeseManganese +5194.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Perch
Perch
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.7% 0% 3.3% 0% 20% 28% 36% 52% 32% 275% 0% 4.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +207.7%
Contains more Vitamin B2Vitamin B2 +380%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B5Vitamin B5 +283.3%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin B12Vitamin B12 +67.9%
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Flatfish Perch DV% diff.
Manganese 0.017mg 0.9mg 38%
Vitamin B12 1.31µg 2.2µg 37%
Selenium 32.6µg 16.1µg 30%
Cholesterol 56mg 115mg 20%
Protein 15.24g 24.86g 19%
Copper 0.023mg 0.192mg 19%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Choline 79.9mg 15%
Vitamin B5 0.227mg 0.87mg 13%
Iron 0.23mg 1.16mg 12%
Sodium 363mg 79mg 12%
Zinc 0.39mg 1.43mg 9%
Calcium 25mg 102mg 8%
Phosphorus 309mg 257mg 7%
Vitamin B2 0.025mg 0.12mg 7%
Vitamin E 0.77mg 5%
Vitamin B1 0.026mg 0.08mg 5%
Magnesium 22mg 38mg 4%
Potassium 197mg 344mg 4%
Vitamin B3 1.278mg 1.9mg 4%
Calories 86kcal 117kcal 2%
Fats 2.37g 1.18g 2%
Vitamin C 0mg 1.7mg 2%
Vitamin B6 0.115mg 0.14mg 2%
Saturated fat 0.542g 0.237g 1%
Monounsaturated fat 0.657g 0.195g 1%
Protein per 100 calories 18g 21g N/A
Calories per 10 g protein 56kcal 47kcal N/A
Weight per 100 calories 116g 85g N/A
Unsaturated / Saturated Fat ratio 2.1 2.8 N/A
Vitamin A 12µg 10µg 0%
Vitamin K 0.1µg 0%
Folate 6µg 6µg 0%
Trans fat 0.014g N/A
Polyunsaturated fat 0.459g 0.472g 0%
Tryptophan 0.197mg 0.278mg 0%
Threonine 0.719mg 1.09mg 0%
Isoleucine 0.754mg 1.145mg 0%
Leucine 1.335mg 2.02mg 0%
Lysine 1.561mg 2.283mg 0%
Methionine 0.56mg 0.736mg 0%
Phenylalanine 0.624mg 0.97mg 0%
Valine 0.8mg 1.281mg 0%
Histidine 0.374mg 0.732mg 0%
Omega-3 (EPA) 0.168g 0.101g N/A
Omega-3 (DHA) 0.132g 0.223g N/A
Omega-3 (DPA) 0.034g 0.036g N/A
Omega-6 (Eicosadienoic acid) 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Perch
Perch
1
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more FatsFats +100.8%
Contains more ProteinProtein +63.1%
~equal in Carbs ~0g
~equal in Water ~73.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Perch
Perch
2
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 +236.9%
Contains less Sat. FatSaturated fat -56.3%
~equal in Polyunsaturated fat ~0.472g

People also compare

Flatfish
Flatfish vs Grouper raw
Grouper raw
Flatfish
Flatfish vs Herring
Herring
Flatfish
Flatfish vs Ling fish raw
Ling fish raw
Perch
Perch vs Pompano raw
Pompano raw
Perch
Perch vs Rockfish
Rockfish
Perch
Perch vs Orange roughy raw
Orange roughy raw

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.