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Anchovy vs. Pompano — In-Depth Nutrition Comparison

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Significant differences between Anchovy and Pompano

  • Anchovy has more Vitamin B3, Iron, Copper, Calcium, and Zinc, however, Pompano is richer in Vitamin B1, Vitamin B12, Phosphorus, and Selenium.
  • Anchovy covers your daily Vitamin B3 needs 64% more than Pompano.
  • Pompano has 5 times less Iron than Anchovy. Anchovy has 3.25mg of Iron, while Pompano has 0.67mg.
  • Anchovy contains less Saturated Fat.

Specific food types used in this comparison are Fish, anchovy, european, raw and Fish, pompano, florida, cooked, dry heat.

Infographic

Anchovy 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.
Contains more Calcium +241.9%
Contains more Iron +385.1%
Contains more Magnesium +32.3%
Contains more Zinc +149.3%
Contains more Copper +170.5%
Contains more Manganese +180%
Contains more Phosphorus +96%
Contains more Potassium +66.1%
Contains less Sodium -26.9%
Contains more Selenium +28.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 122% 30% 75% 34% 14% 47% 71% 10% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Calcium +241.9%
Contains more Iron +385.1%
Contains more Magnesium +32.3%
Contains more Zinc +149.3%
Contains more Copper +170.5%
Contains more Manganese +180%
Contains more Phosphorus +96%
Contains more Potassium +66.1%
Contains less Sodium -26.9%
Contains more Selenium +28.2%

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.
:
Contains more Vitamin B2 +70.7%
Contains more Vitamin B3 +269.1%
Contains more Vitamin A +140%
Contains more Vitamin B1 +1136.4%
Contains more Vitamin B5 +34.9%
Contains more Vitamin B6 +60.8%
Contains more Folate +88.9%
Contains more Vitamin B12 +93.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 12% 0% 0% 14% 60% 263% 39% 33% 7% 78% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0% 0%
Contains more Vitamin B2 +70.7%
Contains more Vitamin B3 +269.1%
Contains more Vitamin A +140%
Contains more Vitamin B1 +1136.4%
Contains more Vitamin B5 +34.9%
Contains more Vitamin B6 +60.8%
Contains more Folate +88.9%
Contains more Vitamin B12 +93.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16.5%
Contains more Other +20%
Contains more Protein +16.4%
Contains more Fats +150.8%
20% 5% 73%
Protein: 20.35 g
Fats: 4.84 g
Carbs: 0 g
Water: 73.37 g
Other: 1.44 g
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 +16.5%
Contains more Other +20%
Contains more Protein +16.4%
Contains more Fats +150.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -71.5%
Contains more Polyunsaturated fat +12.3%
Contains more Monounsaturated Fat +180.5%
31% 29% 40%
Saturated Fat: 1.282 g
Monounsaturated Fat: 1.182 g
Polyunsaturated fat: 1.637 g
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -71.5%
Contains more Polyunsaturated fat +12.3%
Contains more Monounsaturated Fat +180.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Anchovy Pompano Opinion
Protein 20.35g 23.69g Pompano
Fats 4.84g 12.14g Pompano
Calories 131kcal 211kcal Pompano
Calcium 147mg 43mg Anchovy
Iron 3.25mg 0.67mg Anchovy
Magnesium 41mg 31mg Anchovy
Phosphorus 174mg 341mg Pompano
Potassium 383mg 636mg Pompano
Sodium 104mg 76mg Pompano
Zinc 1.72mg 0.69mg Anchovy
Copper 0.211mg 0.078mg Anchovy
Manganese 0.07mg 0.025mg Anchovy
Selenium 36.5µg 46.8µg Pompano
Vitamin A 50IU 120IU Pompano
Vitamin A RAE 15µg 36µg Pompano
Vitamin E 0.57mg Anchovy
Vitamin B1 0.055mg 0.68mg Pompano
Vitamin B2 0.256mg 0.15mg Anchovy
Vitamin B3 14.024mg 3.8mg Anchovy
Vitamin B5 0.645mg 0.87mg Pompano
Vitamin B6 0.143mg 0.23mg Pompano
Folate 9µg 17µg Pompano
Vitamin B12 0.62µg 1.2µg Pompano
Vitamin K 0.1µg Anchovy
Tryptophan 0.228mg 0.265mg Pompano
Threonine 0.892mg 1.038mg Pompano
Isoleucine 0.938mg 1.092mg Pompano
Leucine 1.654mg 1.925mg Pompano
Lysine 1.869mg 2.175mg Pompano
Methionine 0.602mg 0.701mg Pompano
Phenylalanine 0.794mg 0.925mg Pompano
Valine 1.048mg 1.22mg Pompano
Histidine 0.599mg 0.697mg Pompano
Cholesterol 60mg 64mg Anchovy
Saturated Fat 1.282g 4.499g Anchovy
Omega-3 - DHA 0.911g 0.504g Anchovy
Omega-3 - EPA 0.538g 0.224g Anchovy
Omega-3 - DPA 0.029g 0.259g Pompano
Monounsaturated Fat 1.182g 3.315g Pompano
Polyunsaturated fat 1.637g 1.458g Anchovy

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Anchovy 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
39%
Anchovy
42%
Pompano
Minerals Daily Need Coverage Score
64%
Anchovy
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 - 28mg)
Which food is lower in Cholesterol?
Anchovy
Anchovy is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Anchovy
Anchovy is lower in Saturated Fat (difference - 3.217g)
Which food is richer in minerals?
Anchovy
Anchovy is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Anchovy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174182/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.