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  6. Tilapia vs. Perch

Tilapia vs. Perch — In-Depth Nutrition Comparison

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Summary of differences between tilapia and perch

  • Tilapia has more selenium and vitamin B3, while perch has more manganese, vitamin B12, copper, zinc, calcium, phosphorus, and iron.
  • Tilapia covers your daily need for selenium, 70% more than perch.
  • Tilapia contains 2 times more vitamin B3 than perch. While tilapia contains 4.745mg of vitamin B3, perch contains only 1.9mg.
  • The amount of cholesterol in tilapia is lower.

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

Infographic

Tilapia 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 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
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%
Contains less SodiumSodium -29.1%
Contains more SeleniumSelenium +237.9%
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%
~equal in Potassium ~344mg

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 0% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16.3%
Contains more Vitamin B3Vitamin B3 +149.7%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Folate ~6µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 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 +124.6%
Contains more OtherOther +∞%
~equal in Protein ~24.86g
~equal in Carbs ~0g
~equal in Water ~73.25g

Fat Type Comparison

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

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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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.