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

Perch vs. Tilapia — In-Depth Nutrition Comparison

Compare

Summary of differences between perch and tilapia

  • Perch has more manganese, vitamin B12, copper, zinc, calcium, phosphorus, and iron, while tilapia has more selenium and vitamin B3.
  • Tilapia covers your daily need for selenium, 70% more than perch.
  • Perch contains 24 times more manganese than tilapia. While perch contains 0.9mg of manganese, tilapia contains only 0.037mg.
  • The amount of cholesterol in tilapia is lower.

These are the specific foods used in this comparison Fish, perch, mixed species, cooked, dry heat and Fish, tilapia, cooked, dry heat.

Infographic

Perch vs Tilapia 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
7
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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +628.6%
Contains more IronIron +68.1%
Contains more CopperCopper +156%
Contains more ZincZinc +248.8%
Contains more PhosphorusPhosphorus +26%
Contains more ManganeseManganese +2332.4%
Contains more PotassiumPotassium +10.5%
Contains less SodiumSodium -29.1%
Contains more SeleniumSelenium +237.9%

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
6
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 0% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +64.4%
Contains more Vitamin B5Vitamin B5 +31%
Contains more Vitamin B6Vitamin B6 +13.8%
Contains more Vitamin B12Vitamin B12 +18.3%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B3Vitamin B3 +149.7%
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Perch Tilapia DV% diff.
Selenium 16.1µg 54.4µg 70%
Manganese 0.9mg 0.037mg 38%
Cholesterol 115mg 57mg 19%
Vitamin D* 150 IU 19%
Vitamin D 3.7µg 19%
Vitamin B3 1.9mg 4.745mg 18%
Vitamin B12 2.2µg 1.86µg 14%
Copper 0.192mg 0.075mg 13%
Calcium 102mg 14mg 9%
Zinc 1.43mg 0.41mg 9%
Choline 51.3mg 9%
Phosphorus 257mg 204mg 8%
Iron 1.16mg 0.69mg 6%
Vitamin E 0.79mg 5%
Vitamin B2 0.12mg 0.073mg 4%
Vitamin B5 0.87mg 0.664mg 4%
Protein 24.86g 26.15g 3%
Saturated fat 0.237g 0.94g 3%
Fats 1.18g 2.65g 2%
Vitamin C 1.7mg 0mg 2%
Monounsaturated fat 0.195g 0.955g 2%
Calories 117kcal 128kcal 1%
Magnesium 38mg 34mg 1%
Potassium 344mg 380mg 1%
Sodium 79mg 56mg 1%
Vitamin A 10µg 0µg 1%
Vitamin B1 0.08mg 0.093mg 1%
Vitamin B6 0.14mg 0.123mg 1%
Vitamin K 0.9µg 1%
Polyunsaturated fat 0.472g 0.6g 1%
Protein per 100 calories 21g 20g N/A
Calories per 10 g protein 47kcal 49kcal N/A
Weight per 100 calories 85g 78g N/A
Unsaturated / Saturated Fat ratio 2.8 1.7 N/A
Folate 6µg 6µg 0%
Tryptophan 0.278mg 0.265mg 0%
Threonine 1.09mg 1.156mg 0%
Isoleucine 1.145mg 1.22mg 0%
Leucine 2.02mg 2.04mg 0%
Lysine 2.283mg 2.315mg 0%
Methionine 0.736mg 0.766mg 0%
Phenylalanine 0.97mg 1.05mg 0%
Valine 1.281mg 1.28mg 0%
Histidine 0.732mg 0.585mg 0%
Omega-3 - EPA 0.101g 0.005g N/A
Omega-3 - DHA 0.223g 0.13g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.036g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more OtherOther +∞%
Contains more FatsFats +124.6%
~equal in Protein ~26.15g
~equal in Carbs ~0g
~equal in Water ~71.59g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains less Sat. FatSaturated fat -74.8%
Contains more Mono. FatMonounsaturated fat +389.7%
Contains more Poly. FatPolyunsaturated fat +27.1%

People also compare

Perch
Perch vs Pompano raw
Pompano raw
Perch
Perch vs Rockfish
Rockfish
Perch
Perch vs Orange roughy raw
Orange roughy raw
Tilapia
Tilapia vs Anchovies
Anchovies
Tilapia
Tilapia vs Bluefish raw
Bluefish raw
Tilapia
Tilapia vs Burbot raw
Burbot 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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/nutrients
  2. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.