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Perch vs. Sunfish — In-Depth Nutrition Comparison

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How are perch and sunfish different?

  • Sunfish has more copper and zinc than perch.
  • Daily need coverage for copper for sunfish is 21% higher.

Fish, perch, mixed species, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat are the varieties used in this article.

Infographic

Perch vs Sunfish 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.
Perch
Perch
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -23.3%
Contains more PotassiumPotassium +30.5%
Contains more IronIron +32.8%
Contains more CopperCopper +100.5%
Contains more ZincZinc +39.2%
~equal in Magnesium ~38mg
~equal in Calcium ~103mg
~equal in Manganese ~0.897mg
~equal in Selenium ~16.2µg

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.
Perch
Perch
3
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%
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 3.3% 0% 5.7% 0% 23% 20% 27% 52% 32% 289% 0% 13%
Contains more Vitamin CVitamin C +70%
Contains more Vitamin B2Vitamin B2 +41.2%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin AVitamin A +70%
Contains more Vitamin B1Vitamin B1 +15%
Contains more FolateFolate +183.3%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~2.31µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Perch Sunfish DV% diff.
Copper 0.192mg 0.385mg 21%
Cholesterol 115mg 86mg 10%
Iron 1.16mg 1.54mg 5%
Zinc 1.43mg 1.99mg 5%
Vitamin B12 2.2µg 2.31µg 5%
Phosphorus 257mg 231mg 4%
Potassium 344mg 449mg 3%
Vitamin B2 0.12mg 0.085mg 3%
Vitamin B3 1.9mg 1.462mg 3%
Folate 6µg 17µg 3%
Vitamin C 1.7mg 1mg 1%
Sodium 79mg 103mg 1%
Vitamin A 10µg 17µg 1%
Vitamin B1 0.08mg 0.092mg 1%
Polyunsaturated fat 0.472g 0.315g 1%
Calories 117kcal 114kcal 0%
Protein 24.86g 24.87g 0%
Protein per 100 calories 21g 22g N/A
Calories per 10 g protein 47kcal 46kcal N/A
Weight per 100 calories 85g 88g N/A
Fats 1.18g 0.9g 0%
Magnesium 38mg 38mg 0%
Calcium 102mg 103mg 0%
Manganese 0.9mg 0.897mg 0%
Selenium 16.1µg 16.2µg 0%
Vitamin B5 0.87mg 0.865mg 0%
Vitamin B6 0.14mg 0.138mg 0%
Saturated fat 0.237g 0.178g 0%
Monounsaturated fat 0.195g 0.15g 0%
Tryptophan 0.278mg 0.279mg 0%
Threonine 1.09mg 1.09mg 0%
Isoleucine 1.145mg 1.146mg 0%
Leucine 2.02mg 2.022mg 0%
Lysine 2.283mg 2.284mg 0%
Methionine 0.736mg 0.736mg 0%
Phenylalanine 0.97mg 0.971mg 0%
Valine 1.281mg 1.281mg 0%
Histidine 0.732mg 0.732mg 0%
Omega-3 - EPA 0.101g 0.047g N/A
Omega-3 - DHA 0.223g 0.092g N/A
Omega-3 - DPA 0.036g 0.042g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
Perch
2
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +31.1%
Contains more OtherOther +39.2%
~equal in Protein ~24.87g
~equal in Carbs ~0g
~equal in Water ~73.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +30%
Contains more Poly. FatPolyunsaturated fat +49.8%
Contains less Sat. FatSaturated fat -24.9%

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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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/nutrients
  2. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.