Perch vs Salmon: Nutrition Showdown



Perch - calories, kcal, weight, nutrition
Perch - calories, kcal, weight, nutrition

Perch vs Salmon
Nutrition Facts

Perch
Serving size:
  change
one perch (155g)steak (155g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Salmon
Serving size:
  change
one salmon (200g)steak (200g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Perch vs Salmon:
Protein, fat, carbs, minerals, vitamins per 100g


per 100gPerchSalmon
Calories79 208
Fat1.54 g13.42 g
Protein15.31 g20.42 g
Water83.07 g64.89 g
Calcium28 mg9 mg
Iron0.22 mg0.34 mg
Magnessium23 mg27 mg
Phosphorus0.1 mg0.5 mg
Potassium187 mg363 mg
Sodium287 mg59 mg
Zink0.1 mg0.5 mg
Vitaminium A40 µg193 µg
Vitaminium B1 (Thiamine)0.04 mg0.207 mg
Vitaminium B2 (riboflavin)0.048 mg0.155 mg
Vitaminium B3 (Niacin)1.005 mg8.672 mg
Vitaminium B60.073 mg0.636 mg
Vitaminium B9 (Folic acid)0.009 mg0.026 mg
Vitaminium E0.76 mg3.55 mg

Diving into the Depths: Perch vs. Salmon

When it comes to freshwater and marine delights, perch and salmon stand out not only for their unique flavors but also for their impressive nutritional profiles. These fish are not just popular choices among seafood lovers; they are also packed with a plethora of health benefits. Let's embark on an aquatic journey to explore the fascinating world of perch and salmon, shedding light on their nutritional content, culinary versatility, and more.

A Closer Look at Perch

Perch, a freshwater fish known for its mild flavor and firm white flesh, is a favorite among anglers and gourmets alike. This fish, often found in rivers and lakes, is not just a culinary delight but also a nutritional powerhouse. With only 79 calories per 100 grams, perch is a lean source of protein, offering 15.31 grams. It's low in fat, with just 1.54 grams, making it an excellent choice for those looking to maintain or lose weight. Additionally, perch is rich in vitamins and minerals, including calcium and magnesium, but it's particularly notable for its low sodium content, making it a heart-healthy option.

The Majestic Salmon

Salmon, on the other hand, is revered not just for its rich, distinctive taste but also for its remarkable health benefits. This fatty fish is a staple in diets around the world, particularly those following a ketogenic or paleo diet, due to its high fat content of 13.42 grams per 100 grams. However, the fats found in salmon are predominantly omega-3 fatty acids, known for their heart-health and anti-inflammatory properties. Salmon is also a superior source of protein, with 20.42 grams, and boasts a higher content of vitamins, particularly vitamin A and vitamin B3 (niacin), than perch. Its higher content of minerals such as potassium and phosphorus further underscores its nutritional value.

Nutritional Nuances and Health Highlights

While both perch and salmon offer impressive nutritional benefits, their differences make them unique in dietary considerations. Perch, with its lower calorie and fat content, is ideal for those monitoring their weight or fat intake. Its high protein content supports muscle building and repair, making it a favorite among athletes and fitness enthusiasts.

Salmon, with its rich omega-3 content, is a heart hero. These essential fats contribute to cardiovascular health, reduce inflammation, and support brain health. Furthermore, salmon's higher vitamin and mineral content, including vitamin B6 and magnesium, makes it a nutritional powerhouse that supports energy production, bone health, and more.

Culinary Creativity

Beyond nutrition, the culinary versatility of perch and salmon is worth noting. Perch, with its delicate flavor, can be pan-fried, baked, or grilled, making it a perfect addition to a light, summery salad or a hearty winter meal. Salmon's bold flavor stands up well to stronger seasonings and methods like smoking or curing, and it's equally delicious when simply baked with herbs and lemon.

Conclusion

Choosing between perch and salmon ultimately depends on personal preference, dietary needs, and culinary creativity. Whether you lean towards the light, lean texture of perch or the rich, fatty goodness of salmon, incorporating these fish into your diet can contribute to a well-rounded, nutritious eating plan. So next time you're at the market or deciding on dinner, consider the unique benefits each of these aquatic wonders has to offer.

Perch 100g

79kcal

Calories source

  • 0% CARBS.
  • 82% PROTEIN
  • 18% FAT

Salmon 100g

208kcal

Calories source

  • 0% CARBS
  • 40% PROTEIN
  • 60% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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