Perch vs. Whitefish — In-Depth Nutrition Comparison

Compare

The main differences between perch and whitefish

Perch has more vitamin B12, manganese, copper, and iron; however, whitefish has more vitamin B6, phosphorus, vitamin B3, fats, and vitamin B1.
Daily need coverage for vitamin B12 for perch is 52% higher.
Whitefish has 10 times less manganese than perch. Perch has 0.9mg of manganese, while whitefish has 0.086mg.
Whitefish is lower in cholesterol.

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

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.

Perch

Whitefish

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%

Contains more MagnesiumMagnesium	+10.5%
Contains more PotassiumPotassium	+18%
Contains more PhosphorusPhosphorus	+34.6%
Contains less SodiumSodium	-17.7%

~equal in Selenium ~16.2µg

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.

Perch

Whitefish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B12Vitamin B12	+129.2%

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%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.2µg	0.96µg	52%
Manganese	0.9mg	0.086mg	35%
Vitamin B6	0.14mg	0.346mg	16%
Polyunsaturated fat	0.472g	2.755g	15%
Cholesterol	115mg	77mg	13%
Phosphorus	257mg	346mg	13%
Vitamin B3	1.9mg	3.846mg	12%
Copper	0.192mg	0.092mg	11%
Fats	1.18g	7.51g	10%
Iron	1.16mg	0.47mg	9%
Vitamin B1	0.08mg	0.171mg	8%
Calcium	102mg	33mg	7%
Monounsaturated fat	0.195g	2.559g	6%
Saturated fat	0.237g	1.162g	4%
Calories	117kcal	172kcal	3%
Vitamin A	10µg	39µg	3%
Vitamin B2	0.12mg	0.154mg	3%
Folate	6µg	17µg	3%
Vitamin C	1.7mg	0mg	2%
Potassium	344mg	406mg	2%
Protein	24.86g	24.47g	1%
Magnesium	38mg	42mg	1%
Zinc	1.43mg	1.27mg	1%
Sodium	79mg	65mg	1%
Protein per 100 calories	21g	14g	N/A
Calories per 10 g protein	47kcal	70kcal	N/A
Weight per 100 calories	85g	58g	N/A
Unsaturated / Saturated Fat ratio	2.8	4.6	N/A
Selenium	16.1µg	16.2µg	0%
Vitamin B5	0.87mg	0.865mg	0%
Tryptophan	0.278mg	0.274mg	0%
Threonine	1.09mg	1.073mg	0%
Isoleucine	1.145mg	1.128mg	0%
Leucine	2.02mg	1.989mg	0%
Lysine	2.283mg	2.248mg	0%
Methionine	0.736mg	0.724mg	0%
Phenylalanine	0.97mg	0.955mg	0%
Valine	1.281mg	1.261mg	0%
Histidine	0.732mg	0.721mg	0%
Omega-3 (EPA)	0.101g	0.406g	N/A
Omega-3 (DHA)	0.223g	1.206g	N/A
Omega-3 (DPA)	0.036g	0.209g	N/A