Bluefish vs. Pompano — In-Depth Nutrition Comparison
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How are Bluefish and Pompano different?
- Bluefish has more Vitamin B12, Vitamin B3, Vitamin B6, and Vitamin A RAE, however, Pompano is richer in Vitamin B1, and Phosphorus.
- Bluefish covers your daily need of Vitamin B12 209% more than Pompano.
- Bluefish has 4 times more Vitamin A RAE than Pompano. Bluefish has 138µg of Vitamin A RAE, while Pompano has 36µg.
- Bluefish contains less Saturated Fat.
Fish, bluefish, cooked, dry heat and Fish, pompano, florida, cooked, dry heat types were used in this article.
Infographic
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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
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Magnesium
+35.5%
Contains
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Zinc
+50.7%
Contains
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Calcium
+377.8%
Contains
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Phosphorus
+17.2%
Contains
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Potassium
+33.3%
Contains
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Copper
+14.7%
Equal in Iron - 0.67
Equal in Sodium - 76
Equal in Manganese - 0.025
Equal in Selenium - 46.8
Contains
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Magnesium
+35.5%
Contains
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Zinc
+50.7%
Contains
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Calcium
+377.8%
Contains
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Phosphorus
+17.2%
Contains
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Potassium
+33.3%
Contains
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Copper
+14.7%
Equal in Iron - 0.67
Equal in Sodium - 76
Equal in Manganese - 0.025
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.
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Contains
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Vitamin A
+282.5%
Contains
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Vitamin B3
+90.7%
Contains
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Vitamin B6
+101.7%
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Vitamin B12
+418.3%
Contains
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Vitamin B1
+914.9%
Contains
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Vitamin B2
+54.6%
Contains
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Folate
+750%
Equal in Vitamin B5 - 0.87
Contains
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Vitamin A
+282.5%
Contains
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Vitamin B3
+90.7%
Contains
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Vitamin B6
+101.7%
Contains
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Vitamin B12
+418.3%
Contains
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Vitamin B1
+914.9%
Contains
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Vitamin B2
+54.6%
Contains
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Folate
+750%
Equal in Vitamin B5 - 0.87
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+419.2%
Contains
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Fats
+123.2%
Equal in Protein - 23.69
Equal in Water - 62.97
Contains
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Other
+419.2%
Contains
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Fats
+123.2%
Equal in Protein - 23.69
Equal in Water - 62.97
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-73.9%
Contains
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Monounsaturated Fat
+44.3%
Equal in Polyunsaturated fat - 1.458
Contains
less
Saturated Fat
-73.9%
Contains
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Monounsaturated Fat
+44.3%
Equal in Polyunsaturated fat - 1.458
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 25.69g | 23.69g |
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| Fats | 5.44g | 12.14g |
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| Calories | 159kcal | 211kcal |
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| Calcium | 9mg | 43mg |
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| Iron | 0.62mg | 0.67mg |
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| Magnesium | 42mg | 31mg |
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| Phosphorus | 291mg | 341mg |
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| Potassium | 477mg | 636mg |
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| Sodium | 77mg | 76mg |
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| Zinc | 1.04mg | 0.69mg |
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| Copper | 0.068mg | 0.078mg |
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| Manganese | 0.027mg | 0.025mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin A | 459IU | 120IU |
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| Vitamin A RAE | 138µg | 36µg |
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| Vitamin B1 | 0.067mg | 0.68mg |
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| Vitamin B2 | 0.097mg | 0.15mg |
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| Vitamin B3 | 7.247mg | 3.8mg |
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| Vitamin B5 | 0.955mg | 0.87mg |
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| Vitamin B6 | 0.464mg | 0.23mg |
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| Folate | 2µg | 17µg |
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| Vitamin B12 | 6.22µg | 1.2µg |
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| Tryptophan | 0.288mg | 0.265mg |
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| Threonine | 1.126mg | 1.038mg |
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| Isoleucine | 1.184mg | 1.092mg |
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| Leucine | 2.088mg | 1.925mg |
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| Lysine | 2.36mg | 2.175mg |
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| Methionine | 0.76mg | 0.701mg |
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| Phenylalanine | 1.003mg | 0.925mg |
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| Valine | 1.324mg | 1.22mg |
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| Histidine | 0.756mg | 0.697mg |
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| Cholesterol | 76mg | 64mg |
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| Saturated Fat | 1.172g | 4.499g |
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| Omega-3 - DHA | 0.665g | 0.504g |
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| Omega-3 - EPA | 0.323g | 0.224g |
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| Omega-3 - DPA | 0.079g | 0.259g |
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| Monounsaturated Fat | 2.297g | 3.315g |
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| Polyunsaturated fat | 1.358g | 1.458g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
95%
46%
Minerals Daily Need Coverage Score
54%
58%
Comparison summary
Which food contains less Sodium?
Pompano contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Bluefish is lower in Saturated Fat (difference - 3.327g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 minerals?
?
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.
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.