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  6. Alaska pollock vs. Pompano

Alaska pollock vs. Pompano — In-Depth Nutrition Comparison

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What are the main differences between Alaska pollock and Pompano?

  • Alaska pollock is richer in Vitamin B12, Magnesium, and Vitamin B6, while Pompano is higher in Vitamin B1, Phosphorus, Vitamin B5, and Potassium.
  • Alaska pollock's daily need coverage for Vitamin B12 is 103% higher.
  • Pompano has 6 times less Sodium than Alaska pollock. Alaska pollock has 419mg of Sodium, while Pompano has 76mg.

We used Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) and Fish, pompano, florida, cooked, dry heat types in this comparison.

Infographic

Alaska pollock vs Pompano 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.
Alaska pollock
Alaska pollock
2
:
8
Pompano
Pompano
Contains more Calcium +67.4%
Contains more Magnesium +161.3%
Contains more Iron +19.6%
Contains more Phosphorus +27.7%
Contains more Potassium +47.9%
Contains less Sodium -81.9%
Contains more Zinc +21.1%
Contains more Copper +30%
Contains more Manganese +38.9%
Equal in Selenium - 46.8
Alaska pollock
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 22% 58% 115% 38% 55% 16% 20% 3% 241%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Calcium +67.4%
Contains more Magnesium +161.3%
Contains more Iron +19.6%
Contains more Phosphorus +27.7%
Contains more Potassium +47.9%
Contains less Sodium -81.9%
Contains more Zinc +21.1%
Contains more Copper +30%
Contains more Manganese +38.9%
Equal in Selenium - 46.8

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.
Alaska pollock
Alaska pollock
7
:
4
Pompano
Pompano
Contains more Vitamin B2 +48.7%
Contains more Vitamin B6 +43%
Contains more Vitamin B12 +205%
Contains more Vitamin A +135.3%
Contains more Vitamin B1 +1159.3%
Contains more Vitamin B5 +101.4%
Contains more Folate +466.7%
Equal in Vitamin B3 - 3.8
Alaska pollock
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 39% 0% 14% 52% 75% 26% 76% 3% 458% 1%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Contains more Vitamin B2 +48.7%
Contains more Vitamin B6 +43%
Contains more Vitamin B12 +205%
Contains more Vitamin A +135.3%
Contains more Vitamin B1 +1159.3%
Contains more Vitamin B5 +101.4%
Contains more Folate +466.7%
Equal in Vitamin B3 - 3.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alaska pollock
Alaska pollock
2
:
2
Pompano
Pompano
Contains more Water +17%
Contains more Other +40.8%
Contains more Fats +928.8%
Equal in Protein - 23.69
Alaska pollock
23% 74% 2%
Protein: 23.48 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.65 g
Other: 1.69 g
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Water +17%
Contains more Other +40.8%
Contains more Fats +928.8%
Equal in Protein - 23.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alaska pollock
Alaska pollock
1
:
2
Pompano
Pompano
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +2373.9%
Contains more Polyunsaturated fat +150.1%
Alaska pollock
18% 15% 67%
Saturated Fat: 0.159 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.583 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +2373.9%
Contains more Polyunsaturated fat +150.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Alaska pollock Pompano
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alaska pollock Pompano Opinion
Protein 23.48g 23.69g Pompano
Fats 1.18g 12.14g Pompano
Calories 111kcal 211kcal Pompano
Calcium 72mg 43mg Alaska pollock
Iron 0.56mg 0.67mg Pompano
Magnesium 81mg 31mg Alaska pollock
Phosphorus 267mg 341mg Pompano
Potassium 430mg 636mg Pompano
Sodium 419mg 76mg Pompano
Zinc 0.57mg 0.69mg Pompano
Copper 0.06mg 0.078mg Pompano
Manganese 0.018mg 0.025mg Pompano
Selenium 44.1µg 46.8µg Pompano
Vitamin A 51IU 120IU Pompano
Vitamin A RAE 17µg 36µg Pompano
Vitamin E 0.28mg Alaska pollock
Vitamin D 51IU Alaska pollock
Vitamin D 1.3µg Alaska pollock
Vitamin B1 0.054mg 0.68mg Pompano
Vitamin B2 0.223mg 0.15mg Alaska pollock
Vitamin B3 3.949mg 3.8mg Alaska pollock
Vitamin B5 0.432mg 0.87mg Pompano
Vitamin B6 0.329mg 0.23mg Alaska pollock
Folate 3µg 17µg Pompano
Vitamin B12 3.66µg 1.2µg Alaska pollock
Vitamin K 0.1µg Alaska pollock
Tryptophan 0.263mg 0.265mg Pompano
Threonine 1.029mg 1.038mg Pompano
Isoleucine 1.082mg 1.092mg Pompano
Leucine 1.908mg 1.925mg Pompano
Lysine 2.157mg 2.175mg Pompano
Methionine 0.696mg 0.701mg Pompano
Phenylalanine 0.917mg 0.925mg Pompano
Valine 1.21mg 1.22mg Pompano
Histidine 0.691mg 0.697mg Pompano
Cholesterol 86mg 64mg Pompano
Saturated Fat 0.159g 4.499g Alaska pollock
Omega-3 - DHA 0.423g 0.504g Pompano
Omega-3 - EPA 0.086g 0.224g Pompano
Omega-3 - DPA 0.027g 0.259g Pompano
Monounsaturated Fat 0.134g 3.315g Pompano
Polyunsaturated fat 0.583g 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alaska pollock Pompano
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Alaska pollock
46%
Pompano
Minerals Daily Need Coverage Score
59%
Alaska pollock
58%
Pompano

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 343mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 22mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $7)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in Saturated Fat?
Alaska pollock
Alaska pollock is lower in Saturated Fat (difference - 4.34g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Alaska pollock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173681/nutrients
  2. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/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.