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Atlantic Mackerel vs. Pompano — In-Depth Nutrition Comparison

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A recap on differences between Atlantic Mackerel and Pompano

  • Atlantic Mackerel is higher in Vitamin B12, Vitamin B3, Vitamin B6, Vitamin B2, Iron, and Magnesium, yet Pompano is higher in Vitamin B1, Phosphorus, and Potassium.
  • Atlantic Mackerel covers your daily Vitamin B12 needs 313% more than Pompano.
  • Atlantic Mackerel contains 2 times more Magnesium than Pompano. While Atlantic Mackerel contains 76mg of Magnesium, Pompano contains only 31mg.
  • The amount of Saturated Fat in Atlantic Mackerel is lower.

Food varieties used in this article are Fish, mackerel, Atlantic, raw and Fish, pompano, florida, cooked, dry heat.

Infographic

Atlantic Mackerel 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 Iron +143.3%
Contains more Magnesium +145.2%
Contains more Calcium +258.3%
Contains more Phosphorus +57.1%
Contains more Potassium +102.5%
Contains less Sodium -15.6%
Contains more Manganese +66.7%
Equal in Zinc - 0.69
Equal in Copper - 0.078
Equal in Selenium - 46.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 62% 55% 93% 28% 12% 18% 25% 2% 241%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Iron +143.3%
Contains more Magnesium +145.2%
Contains more Calcium +258.3%
Contains more Phosphorus +57.1%
Contains more Potassium +102.5%
Contains less Sodium -15.6%
Contains more Manganese +66.7%
Equal in Zinc - 0.69
Equal in Copper - 0.078
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.
:
Contains more Vitamin A +39.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +108%
Contains more Vitamin B3 +138.9%
Contains more Vitamin B6 +73.5%
Contains more Vitamin B12 +625.8%
Contains more Vitamin B1 +286.4%
Contains more Folate +1600%
Equal in Vitamin B5 - 0.87
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 11% 31% 483% 2% 44% 72% 171% 52% 93% 1% 1089% 36% 13%
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 A +39.2%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +108%
Contains more Vitamin B3 +138.9%
Contains more Vitamin B6 +73.5%
Contains more Vitamin B12 +625.8%
Contains more Vitamin B1 +286.4%
Contains more Folate +1600%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +14.4%
Contains more Other +230%
Contains more Protein +27.4%
Equal in Water - 62.97
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 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 Fats +14.4%
Contains more Other +230%
Contains more Protein +27.4%
Equal in Water - 62.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +64.6%
Contains more Polyunsaturated fat +129.8%
27% 45% 28%
Saturated Fat: 3.257 g
Monounsaturated Fat: 5.456 g
Polyunsaturated fat: 3.35 g
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -27.6%
Contains more Monounsaturated Fat +64.6%
Contains more Polyunsaturated fat +129.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Atlantic Mackerel 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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Pompano Opinion
Protein 18.6g 23.69g Pompano
Fats 13.89g 12.14g Atlantic Mackerel
Calories 205kcal 211kcal Pompano
Calcium 12mg 43mg Pompano
Iron 1.63mg 0.67mg Atlantic Mackerel
Magnesium 76mg 31mg Atlantic Mackerel
Phosphorus 217mg 341mg Pompano
Potassium 314mg 636mg Pompano
Sodium 90mg 76mg Pompano
Zinc 0.63mg 0.69mg Pompano
Copper 0.073mg 0.078mg Pompano
Manganese 0.015mg 0.025mg Pompano
Selenium 44.1µg 46.8µg Pompano
Vitamin A 167IU 120IU Atlantic Mackerel
Vitamin A RAE 50µg 36µg Atlantic Mackerel
Vitamin E 1.52mg Atlantic Mackerel
Vitamin D 643IU Atlantic Mackerel
Vitamin D 16.1µg Atlantic Mackerel
Vitamin C 0.4mg 0mg Atlantic Mackerel
Vitamin B1 0.176mg 0.68mg Pompano
Vitamin B2 0.312mg 0.15mg Atlantic Mackerel
Vitamin B3 9.08mg 3.8mg Atlantic Mackerel
Vitamin B5 0.856mg 0.87mg Pompano
Vitamin B6 0.399mg 0.23mg Atlantic Mackerel
Folate 1µg 17µg Pompano
Vitamin B12 8.71µg 1.2µg Atlantic Mackerel
Choline 65mg Atlantic Mackerel
Vitamin K 5µg Atlantic Mackerel
Tryptophan 0.208mg 0.265mg Pompano
Threonine 0.815mg 1.038mg Pompano
Isoleucine 0.857mg 1.092mg Pompano
Leucine 1.512mg 1.925mg Pompano
Lysine 1.708mg 2.175mg Pompano
Methionine 0.551mg 0.701mg Pompano
Phenylalanine 0.726mg 0.925mg Pompano
Valine 0.958mg 1.22mg Pompano
Histidine 0.548mg 0.697mg Pompano
Cholesterol 70mg 64mg Pompano
Saturated Fat 3.257g 4.499g Atlantic Mackerel
Omega-3 - DHA 1.401g 0.504g Atlantic Mackerel
Omega-3 - EPA 0.898g 0.224g Atlantic Mackerel
Omega-3 - DPA 0.212g 0.259g Pompano
Monounsaturated Fat 5.456g 3.315g Atlantic Mackerel
Polyunsaturated fat 3.35g 1.458g Atlantic Mackerel

Which food is preferable for your diet?

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

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
161%
Atlantic Mackerel
42%
Pompano
Minerals Daily Need Coverage Score
54%
Atlantic Mackerel
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 - 14mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 6mg)
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?
Atlantic Mackerel
Atlantic Mackerel is lower in Saturated Fat (difference - 1.242g)
Which food is lower in glycemic index?
Atlantic Mackerel
Atlantic Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Atlantic Mackerel
Atlantic Mackerel is relatively richer in vitamins

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.