Chinook salmon vs. Pompano — In-Depth Nutrition Comparison
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How are Chinook salmon and Pompano different?
- Chinook salmon is higher in Vitamin B12, Vitamin B3, Magnesium, Vitamin B6, and Vitamin A, however, Pompano is richer in Vitamin B1.
- Daily need coverage for Vitamin B12 from Chinook salmon is 70% higher.
- Chinook salmon contains 4 times more Vitamin A than Pompano. While Chinook salmon contains 149µg of Vitamin A, Pompano contains only 36µg.
- Pompano has less Cholesterol.
Fish, salmon, chinook, cooked, dry heat and Fish, pompano, florida, cooked, dry heat are the varieties 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 more MagnesiumMagnesium | +293.5% |
| Contains more IronIron | +35.8% |
| Contains less SodiumSodium | -21.1% |
| Contains more CalciumCalcium | +53.6% |
| Contains more PotassiumPotassium | +25.9% |
| Contains more CopperCopper | +47.2% |
| Contains more ZincZinc | +23.2% |
| Contains more ManganeseManganese | +31.6% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +313.3% |
| Contains more Vitamin B3Vitamin B3 | +164.3% |
| Contains more Vitamin B6Vitamin B6 | +100.9% |
| Contains more Vitamin B12Vitamin B12 | +139.2% |
| Contains more FolateFolate | +105.9% |
| Contains more Vitamin B1Vitamin B1 | +1445.5% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
Protein:
23.69 g
Fats:
12.14 g
Carbs:
0 g
Water:
62.97 g
Other:
1.2 g
~equal in
Protein
~23.69g
~equal in
Fats
~12.14g
~equal in
Carbs
~0g
~equal in
Water
~62.97g
~equal in
Other
~1.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.214 g
Monounsaturated Fat:
Mono. Fat
5.742 g
Polyunsaturated fat:
Poly. Fat
2.662 g
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 | -28.6% |
| Contains more Mono. FatMonounsaturated Fat | +73.2% |
| Contains more Poly. FatPolyunsaturated fat | +82.6% |
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 price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 231kcal | 211kcal |
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| Protein | 25.72g | 23.69g |
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| Fats | 13.38g | 12.14g |
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| Vitamin C | 4.1mg | 0mg |
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| Cholesterol | 85mg | 64mg |
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| Magnesium | 122mg | 31mg |
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| Calcium | 28mg | 43mg |
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| Potassium | 505mg | 636mg |
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| Iron | 0.91mg | 0.67mg |
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| Copper | 0.053mg | 0.078mg |
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| Zinc | 0.56mg | 0.69mg |
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| Phosphorus | 371mg | 341mg |
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| Sodium | 60mg | 76mg |
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| Vitamin A | 496IU | 120IU |
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| Vitamin A | 149µg | 36µg |
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| Manganese | 0.019mg | 0.025mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin B1 | 0.044mg | 0.68mg |
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| Vitamin B2 | 0.154mg | 0.15mg |
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| Vitamin B3 | 10.045mg | 3.8mg |
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| Vitamin B5 | 0.865mg | 0.87mg |
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| Vitamin B6 | 0.462mg | 0.23mg |
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| Vitamin B12 | 2.87µg | 1.2µg |
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| Folate | 35µg | 17µg |
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| Saturated Fat | 3.214g | 4.499g |
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| Monounsaturated Fat | 5.742g | 3.315g |
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| Polyunsaturated fat | 2.662g | 1.458g |
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| Tryptophan | 0.288mg | 0.265mg |
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| Threonine | 1.127mg | 1.038mg |
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| Isoleucine | 1.185mg | 1.092mg |
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| Leucine | 2.09mg | 1.925mg |
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| Lysine | 2.362mg | 2.175mg |
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| Methionine | 0.761mg | 0.701mg |
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| Phenylalanine | 1.004mg | 0.925mg |
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| Valine | 1.325mg | 1.22mg |
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| Histidine | 0.757mg | 0.697mg |
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| Omega-3 - EPA | 1.01g | 0.224g |
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| Omega-3 - DHA | 0.727g | 0.504g |
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| Omega-3 - DPA | 0.296g | 0.259g |
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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
63%
42%
Minerals Daily Need Coverage Score
63%
58%
Comparison summary
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 21mg)
Which food is cheaper?
Pompano is cheaper (difference - $15)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food contains less Sodium?
Chinook salmon contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Chinook salmon is lower in Saturated Fat (difference - 1.285g)
Which food is richer in vitamins?
Chinook salmon is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)