Catfish vs. Pompano — In-Depth Nutrition Comparison
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The main differences between Catfish and Pompano
- Catfish is richer in Vitamin B12, yet Pompano is richer in Selenium, Vitamin B1, Phosphorus, Potassium, and Vitamin B3.
- Daily need coverage for Selenium from Pompano is 67% higher.
- Catfish contains 2 times more Vitamin B12 than Pompano. Catfish contains 2.78µg of Vitamin B12, while Pompano contains 1.2µg.
- Catfish contains less Saturated Fat.
Food types used in this article are Fish, catfish, channel, farmed, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.
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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 more MagnesiumMagnesium | +34.8% |
| Contains more CalciumCalcium | +377.8% |
| Contains more PotassiumPotassium | +73.8% |
| Contains more IronIron | +139.3% |
| Contains more CopperCopper | +100% |
| Contains more ZincZinc | +19% |
| Contains more PhosphorusPhosphorus | +38.1% |
| Contains less SodiumSodium | -36.1% |
| Contains more ManganeseManganese | +38.9% |
| Contains more SeleniumSelenium | +372.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +131.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +5900% |
| Contains more Vitamin B1Vitamin B1 | +2733.3% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +49.1% |
| Contains more Vitamin B6Vitamin B6 | +29.9% |
| Contains more FolateFolate | +41.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +18.5% |
| Contains more ProteinProtein | +28.5% |
| Contains more FatsFats | +68.8% |
~equal in
Carbs
~0g
~equal in
Other
~1.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -64.7% |
~equal in
Monounsaturated Fat
~3.315g
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 144kcal | 211kcal |
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| Protein | 18.44g | 23.69g |
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| Fats | 7.19g | 12.14g |
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| Cholesterol | 66mg | 64mg |
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| Vitamin D | 10IU |
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| Magnesium | 23mg | 31mg |
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| Calcium | 9mg | 43mg |
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| Potassium | 366mg | 636mg |
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| Iron | 0.28mg | 0.67mg |
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| Copper | 0.039mg | 0.078mg |
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| Zinc | 0.58mg | 0.69mg |
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| Phosphorus | 247mg | 341mg |
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| Sodium | 119mg | 76mg |
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| Vitamin A | 2IU | 120IU |
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| Vitamin A | 1µg | 36µg |
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| Vitamin E | 0.97mg |
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| Vitamin D | 0.3µg |
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| Manganese | 0.018mg | 0.025mg |
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| Selenium | 9.9µg | 46.8µg |
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| Vitamin B1 | 0.024mg | 0.68mg |
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| Vitamin B2 | 0.1mg | 0.15mg |
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| Vitamin B3 | 2.548mg | 3.8mg |
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| Vitamin B5 | 0.811mg | 0.87mg |
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| Vitamin B6 | 0.177mg | 0.23mg |
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| Vitamin B12 | 2.78µg | 1.2µg |
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| Vitamin K | 2.5µg |
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| Folate | 12µg | 17µg |
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| Trans Fat | 0.063g |
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| Choline | 78.7mg |
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| Saturated Fat | 1.586g | 4.499g |
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| Monounsaturated Fat | 3.115g | 3.315g |
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| Polyunsaturated fat | 1.354g | 1.458g |
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| Tryptophan | 0.22mg | 0.265mg |
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| Threonine | 0.833mg | 1.038mg |
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| Isoleucine | 0.82mg | 1.092mg |
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| Leucine | 1.396mg | 1.925mg |
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| Lysine | 1.677mg | 2.175mg |
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| Methionine | 0.539mg | 0.701mg |
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| Phenylalanine | 0.735mg | 0.925mg |
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| Valine | 0.894mg | 1.22mg |
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| Histidine | 0.404mg | 0.697mg |
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| Omega-3 - EPA | 0.02g | 0.224g |
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| Omega-3 - DHA | 0.069g | 0.504g |
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| Omega-3 - DPA | 0.018g | 0.259g |
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| Omega-6 - Eicosadienoic acid | 0.049g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
46%
42%
Minerals Daily Need Coverage Score
27%
58%
Comparison summary
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 43mg)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in Saturated Fat?
Catfish is lower in Saturated Fat (difference - 2.913g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.