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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; however, pompano is richer in vitamin B1 and phosphorus.
  • Bluefish covers your daily need for vitamin B12, 209% more than pompano.
  • Bluefish has 4 times more vitamin A than pompano. Bluefish has 138µg of vitamin A, 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

Bluefish vs Pompano 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 2.7% 42% 23% 23% 28% 125% 10% 3.5% 255%
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 +35.5%
Contains more ZincZinc +50.7%
Contains more CalciumCalcium +377.8%
Contains more PotassiumPotassium +33.3%
Contains more CopperCopper +14.7%
Contains more PhosphorusPhosphorus +17.2%
~equal in Iron ~0.67mg
~equal in Sodium ~76mg
~equal in Manganese ~0.025mg
~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 0% 46% 0% 0% 17% 22% 136% 57% 107% 778% 0% 1.5% 0%
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 AVitamin A +283.3%
Contains more Vitamin B3Vitamin B3 +90.7%
Contains more Vitamin B6Vitamin B6 +101.7%
Contains more Vitamin B12Vitamin B12 +418.3%
Contains more Vitamin B1Vitamin B1 +914.9%
Contains more Vitamin B2Vitamin B2 +54.6%
Contains more FolateFolate +750%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 5% 63% 6%
Protein: 25.69 g
Fats: 5.44 g
Carbs: 0 g
Water: 62.64 g
Other: 6.23 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 OtherOther +419.2%
Contains more FatsFats +123.2%
~equal in Protein ~23.69g
~equal in Carbs ~0g
~equal in Water ~62.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 48% 28%
Saturated fat: Sat. Fat 1.172 g
Monounsaturated fat: Mono. Fat 2.297 g
Polyunsaturated fat: Poly. Fat 1.358 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 -73.9%
Contains more Mono. FatMonounsaturated fat +44.3%
~equal in Polyunsaturated fat ~1.458g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bluefish Pompano
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
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 Bluefish Pompano DV% diff.
Vitamin B12 6.22µg 1.2µg 209%
Vitamin B1 0.067mg 0.68mg 51%
Vitamin B3 7.247mg 3.8mg 22%
Vitamin B6 0.464mg 0.23mg 18%
Saturated fat 1.172g 4.499g 15%
Vitamin A 138µg 36µg 11%
Fats 5.44g 12.14g 10%
Phosphorus 291mg 341mg 7%
Potassium 477mg 636mg 5%
Cholesterol 76mg 64mg 4%
Vitamin B2 0.097mg 0.15mg 4%
Protein 25.69g 23.69g 4%
Folate 2µg 17µg 4%
Calories 159kcal 211kcal 3%
Monounsaturated fat 2.297g 3.315g 3%
Calcium 9mg 43mg 3%
Magnesium 42mg 31mg 3%
Zinc 1.04mg 0.69mg 3%
Vitamin B5 0.955mg 0.87mg 2%
Copper 0.068mg 0.078mg 1%
Iron 0.62mg 0.67mg 1%
Polyunsaturated fat 1.358g 1.458g 1%
Sodium 77mg 76mg 0%
Selenium 46.8µg 46.8µg 0%
Manganese 0.027mg 0.025mg 0%
Tryptophan 0.288mg 0.265mg 0%
Threonine 1.126mg 1.038mg 0%
Isoleucine 1.184mg 1.092mg 0%
Leucine 2.088mg 1.925mg 0%
Lysine 2.36mg 2.175mg 0%
Methionine 0.76mg 0.701mg 0%
Phenylalanine 1.003mg 0.925mg 0%
Valine 1.324mg 1.22mg 0%
Histidine 0.756mg 0.697mg 0%
Omega-3 - EPA 0.323g 0.224g N/A
Omega-3 - DHA 0.665g 0.504g N/A
Omega-3 - DPA 0.079g 0.259g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bluefish Pompano
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
90%
Bluefish
43%
Pompano
Minerals Daily Need Coverage Score
54%
Bluefish
58%
Pompano

Comparison summary

Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Bluefish
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.

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. Bluefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174229/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.