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  6. Cod vs. Pompano

Cod vs. Pompano — In-Depth Nutrition Comparison

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A recap on differences between Cod and Pompano

  • Pompano is higher than Cod in Vitamin B1, Phosphorus, Selenium, Vitamin B5, Potassium, Vitamin B3, Vitamin B12, and Vitamin B2.
  • Pompano covers your daily Vitamin B1 needs 49% more than Cod.
  • The amount of Saturated Fat in Cod is lower.

Food varieties used in this article are Fish, cod, Atlantic, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Cod 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.
Cod
Cod
1
:
9
Pompano
Pompano
Contains more Magnesium +35.5%
Contains more Calcium +207.1%
Contains more Iron +36.7%
Contains more Phosphorus +147.1%
Contains more Potassium +160.7%
Contains more Zinc +19%
Contains more Copper +116.7%
Contains more Manganese +25%
Contains more Selenium +24.5%
Equal in Sodium - 76
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Magnesium +35.5%
Contains more Calcium +207.1%
Contains more Iron +36.7%
Contains more Phosphorus +147.1%
Contains more Potassium +160.7%
Contains more Zinc +19%
Contains more Copper +116.7%
Contains more Manganese +25%
Contains more Selenium +24.5%
Equal in Sodium - 76

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.
Cod
Cod
5
:
7
Pompano
Pompano
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23%
Contains more Vitamin A +155.3%
Contains more Vitamin B1 +672.7%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +383.3%
Contains more Folate +112.5%
Contains more Vitamin B12 +14.3%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23%
Contains more Vitamin A +155.3%
Contains more Vitamin B1 +672.7%
Contains more Vitamin B2 +89.9%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +383.3%
Contains more Folate +112.5%
Contains more Vitamin B12 +14.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
3
Pompano
Pompano
Contains more Water +20.6%
Contains more Fats +1311.6%
Contains more Other +207.7%
Equal in Protein - 23.69
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Water +20.6%
Contains more Fats +1311.6%
Contains more Other +207.7%
Equal in Protein - 23.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Pompano
Pompano
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +2573.4%
Contains more Polyunsaturated fat +399.3%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -96.3%
Contains more Monounsaturated Fat +2573.4%
Contains more Polyunsaturated fat +399.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod Pompano
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Pompano Opinion
Protein 22.83g 23.69g Pompano
Fats 0.86g 12.14g Pompano
Calories 105kcal 211kcal Pompano
Calcium 14mg 43mg Pompano
Iron 0.49mg 0.67mg Pompano
Magnesium 42mg 31mg Cod
Phosphorus 138mg 341mg Pompano
Potassium 244mg 636mg Pompano
Sodium 78mg 76mg Pompano
Zinc 0.58mg 0.69mg Pompano
Copper 0.036mg 0.078mg Pompano
Manganese 0.02mg 0.025mg Pompano
Selenium 37.6µg 46.8µg Pompano
Vitamin A 47IU 120IU Pompano
Vitamin A RAE 14µg 36µg Pompano
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 0mg Cod
Vitamin B1 0.088mg 0.68mg Pompano
Vitamin B2 0.079mg 0.15mg Pompano
Vitamin B3 2.513mg 3.8mg Pompano
Vitamin B5 0.18mg 0.87mg Pompano
Vitamin B6 0.283mg 0.23mg Cod
Folate 8µg 17µg Pompano
Vitamin B12 1.05µg 1.2µg Pompano
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.265mg Pompano
Threonine 1.001mg 1.038mg Pompano
Isoleucine 1.052mg 1.092mg Pompano
Leucine 1.856mg 1.925mg Pompano
Lysine 2.097mg 2.175mg Pompano
Methionine 0.676mg 0.701mg Pompano
Phenylalanine 0.891mg 0.925mg Pompano
Valine 1.176mg 1.22mg Pompano
Histidine 0.672mg 0.697mg Pompano
Cholesterol 55mg 64mg Cod
Saturated Fat 0.168g 4.499g Cod
Omega-3 - DHA 0.154g 0.504g Pompano
Omega-3 - EPA 0.004g 0.224g Pompano
Omega-3 - DPA 0.013g 0.259g Pompano
Monounsaturated Fat 0.124g 3.315g Pompano
Polyunsaturated fat 0.292g 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Pompano
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
30%
Cod
46%
Pompano
Minerals Daily Need Coverage Score
38%
Cod
58%
Pompano

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 2mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $1.3)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 4.331g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.