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  6. Mussels vs. Perch

Mussels vs. Perch — In-Depth Nutrition Comparison

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What are the main differences between mussels and perch?

  • Perch has less vitamin B12, manganese, selenium, iron, vitamin B2, vitamin B1, folate, and vitamin C than mussels.
  • Mussels's daily need coverage for vitamin B12 is 908% higher.
  • Mussels has 13 times more folate than perch. Mussels has 76µg of folate, while perch has 6µg.
  • Perch contains less sodium.
  • Perch has a lower glycemic index than mussels.

We used Mollusks, mussel, blue, cooked, moist heat and Fish, perch, mixed species, cooked, dry heat types in this comparison.

Infographic

Mussels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Perch
Perch
4
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 IronIron +479.3%
Contains more ZincZinc +86.7%
Contains more ManganeseManganese +655.6%
Contains more SeleniumSelenium +456.5%
Contains more CalciumCalcium +209.1%
Contains more PotassiumPotassium +28.4%
Contains more CopperCopper +28.9%
Contains less SodiumSodium -78.6%
~equal in Magnesium ~38mg
~equal in Phosphorus ~257mg

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 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 45% 0% 30% 0% 75% 97% 56% 57% 23% 3000% 0% 57%
Perch
Perch
1
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 CVitamin C +700%
Contains more Vitamin AVitamin A +810%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +57.9%
Contains more Vitamin B12Vitamin B12 +990.9%
Contains more FolateFolate +1166.7%
Contains more Vitamin B6Vitamin B6 +40%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mussels Perch DV% diff.
Vitamin B12 24µg 2.2µg 908%
Manganese 6.8mg 0.9mg 257%
Selenium 89.6µg 16.1µg 134%
Iron 6.72mg 1.16mg 70%
Vitamin B2 0.42mg 0.12mg 23%
Cholesterol 56mg 115mg 20%
Vitamin B1 0.3mg 0.08mg 18%
Folate 76µg 6µg 18%
Vitamin C 13.6mg 1.7mg 13%
Sodium 369mg 79mg 13%
Zinc 2.67mg 1.43mg 11%
Vitamin A 91µg 10µg 9%
Calcium 33mg 102mg 7%
Vitamin B3 3mg 1.9mg 7%
Fats 4.48g 1.18g 5%
Copper 0.149mg 0.192mg 5%
Polyunsaturated fat 1.212g 0.472g 5%
Phosphorus 285mg 257mg 4%
Calories 172kcal 117kcal 3%
Vitamin B6 0.1mg 0.14mg 3%
Saturated fat 0.85g 0.237g 3%
Protein 23.8g 24.86g 2%
Carbs 7.39g 0g 2%
Potassium 268mg 344mg 2%
Vitamin B5 0.95mg 0.87mg 2%
Monounsaturated fat 1.014g 0.195g 2%
Protein per 100 calories 14g 21g N/A
Calories per 10 g protein 72kcal 47kcal N/A
Weight per 100 calories 58g 85g N/A
Unsaturated / Saturated Fat ratio 2.6 2.8 N/A
Net carbs 7.39g 0g N/A
Magnesium 37mg 38mg 0%
Tryptophan 0.267mg 0.278mg 0%
Threonine 1.025mg 1.09mg 0%
Isoleucine 1.036mg 1.145mg 0%
Leucine 1.676mg 2.02mg 0%
Lysine 1.779mg 2.283mg 0%
Methionine 0.537mg 0.736mg 0%
Phenylalanine 0.853mg 0.97mg 0%
Valine 1.04mg 1.281mg 0%
Histidine 0.457mg 0.732mg 0%
Omega-3 - EPA 0.276g 0.101g N/A
Omega-3 - DHA 0.506g 0.223g N/A
Omega-3 - DPA 0.044g 0.036g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Perch
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 +279.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +347.9%
Contains more WaterWater +19.8%
~equal in Protein ~24.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Perch
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 +420%
Contains more Poly. FatPolyunsaturated fat +156.8%
Contains less Sat. FatSaturated fat -72.1%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.