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  6. Atlantic Mackerel vs. Pompano

Atlantic Mackerel vs. Pompano — In-Depth Nutrition Comparison

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A recap on the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Contains more MagnesiumMagnesium +145.2%
Contains more IronIron +143.3%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +102.5%
Contains more PhosphorusPhosphorus +57.1%
Contains less SodiumSodium -15.6%
Contains more ManganeseManganese +66.7%
~equal in Copper ~0.078mg
~equal in Zinc ~0.69mg
~equal in Selenium ~46.8µg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +38.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin B3Vitamin B3 +138.9%
Contains more Vitamin B6Vitamin B6 +73.5%
Contains more Vitamin B12Vitamin B12 +625.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +286.4%
Contains more FolateFolate +1600%
~equal in Vitamin B5 ~0.87mg

All nutrients comparison - raw data values

Nutrient Atlantic Mackerel Pompano DV% diff.
Vitamin B12 8.71µg 1.2µg 313%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Vitamin B1 0.176mg 0.68mg 42%
Vitamin B3 9.08mg 3.8mg 33%
Phosphorus 217mg 341mg 18%
Polyunsaturated fat 3.35g 1.458g 13%
Vitamin B6 0.399mg 0.23mg 13%
Vitamin B2 0.312mg 0.15mg 12%
Choline 65mg 12%
Iron 1.63mg 0.67mg 12%
Magnesium 76mg 31mg 11%
Protein 18.6g 23.69g 10%
Vitamin E 1.52mg 10%
Potassium 314mg 636mg 9%
Saturated fat 3.257g 4.499g 6%
Monounsaturated fat 5.456g 3.315g 5%
Selenium 44.1µg 46.8µg 5%
Vitamin K 5µg 4%
Folate 1µg 17µg 4%
Calcium 12mg 43mg 3%
Fats 13.89g 12.14g 3%
Vitamin A 50µg 36µg 2%
Cholesterol 70mg 64mg 2%
Zinc 0.63mg 0.69mg 1%
Copper 0.073mg 0.078mg 1%
Sodium 90mg 76mg 1%
Calories 205kcal 211kcal 0%
Vitamin C 0.4mg 0mg 0%
Manganese 0.015mg 0.025mg 0%
Vitamin B5 0.856mg 0.87mg 0%
Tryptophan 0.208mg 0.265mg 0%
Threonine 0.815mg 1.038mg 0%
Isoleucine 0.857mg 1.092mg 0%
Leucine 1.512mg 1.925mg 0%
Lysine 1.708mg 2.175mg 0%
Methionine 0.551mg 0.701mg 0%
Phenylalanine 0.726mg 0.925mg 0%
Valine 0.958mg 1.22mg 0%
Histidine 0.548mg 0.697mg 0%
Omega-3 - EPA 0.898g 0.224g N/A
Omega-3 - DHA 1.401g 0.504g N/A
Omega-3 - DPA 0.212g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +14.4%
Contains more OtherOther +230%
Contains more ProteinProtein +27.4%
~equal in Carbs ~0g
~equal in Water ~62.97g

Fat Type Comparison

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

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.