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  6. Bass vs. Pompano

Bass vs. Pompano — In-Depth Nutrition Comparison

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What are the differences between Bass and Pompano?

  • Bass is higher in Vitamin B12, Vitamin B6, and Iron, however, Pompano is richer in Vitamin B1, Phosphorus, Potassium, Vitamin B2, and Vitamin B3.
  • Bass's daily need coverage for Vitamin B12 is 134% more.
  • Pompano contains 2 times less Iron than Bass. Bass contains 1.08mg of Iron, while Pompano contains 0.67mg.
  • Pompano has less Cholesterol.

We used Fish, bass, striped, cooked, dry heat and Fish, pompano, florida, cooked, dry heat types in this article.

Infographic

Bass 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.
Bass
Bass
2
:
7
Pompano
Pompano
Contains more Iron +61.2%
Contains more Magnesium +64.5%
Contains more Calcium +126.3%
Contains more Phosphorus +34.3%
Contains more Potassium +93.9%
Contains less Sodium -13.6%
Contains more Zinc +35.3%
Contains more Copper +95%
Contains more Manganese +31.6%
Equal in Selenium - 46.8
Bass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Iron +61.2%
Contains more Magnesium +64.5%
Contains more Calcium +126.3%
Contains more Phosphorus +34.3%
Contains more Potassium +93.9%
Contains less Sodium -13.6%
Contains more Zinc +35.3%
Contains more Copper +95%
Contains more Manganese +31.6%
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.
Bass
Bass
2
:
6
Pompano
Pompano
Contains more Vitamin B6 +50.4%
Contains more Vitamin B12 +267.5%
Contains more Vitamin A +15.4%
Contains more Vitamin B1 +491.3%
Contains more Vitamin B2 +305.4%
Contains more Vitamin B3 +48.6%
Contains more Folate +70%
Equal in Vitamin B5 - 0.87
Bass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
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 B6 +50.4%
Contains more Vitamin B12 +267.5%
Contains more Vitamin A +15.4%
Contains more Vitamin B1 +491.3%
Contains more Vitamin B2 +305.4%
Contains more Vitamin B3 +48.6%
Contains more Folate +70%
Equal in Vitamin B5 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bass
Bass
1
:
3
Pompano
Pompano
Contains more Water +16.5%
Contains more Fats +306%
Contains more Other +30.4%
Equal in Protein - 23.69
Bass
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +16.5%
Contains more Fats +306%
Contains more Other +30.4%
Equal in Protein - 23.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bass
Bass
1
:
2
Pompano
Pompano
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +291.8%
Contains more Polyunsaturated fat +45.1%
Bass
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -85.6%
Contains more Monounsaturated Fat +291.8%
Contains more Polyunsaturated fat +45.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bass Pompano Opinion
Protein 22.73g 23.69g Pompano
Fats 2.99g 12.14g Pompano
Calories 124kcal 211kcal Pompano
Calcium 19mg 43mg Pompano
Iron 1.08mg 0.67mg Bass
Magnesium 51mg 31mg Bass
Phosphorus 254mg 341mg Pompano
Potassium 328mg 636mg Pompano
Sodium 88mg 76mg Pompano
Zinc 0.51mg 0.69mg Pompano
Copper 0.04mg 0.078mg Pompano
Manganese 0.019mg 0.025mg Pompano
Selenium 46.8µg 46.8µg
Vitamin A 104IU 120IU Pompano
Vitamin A RAE 31µg 36µg Pompano
Vitamin B1 0.115mg 0.68mg Pompano
Vitamin B2 0.037mg 0.15mg Pompano
Vitamin B3 2.558mg 3.8mg Pompano
Vitamin B5 0.865mg 0.87mg Pompano
Vitamin B6 0.346mg 0.23mg Bass
Folate 10µg 17µg Pompano
Vitamin B12 4.41µg 1.2µg Bass
Tryptophan 0.255mg 0.265mg Pompano
Threonine 0.997mg 1.038mg Pompano
Isoleucine 1.047mg 1.092mg Pompano
Leucine 1.848mg 1.925mg Pompano
Lysine 2.088mg 2.175mg Pompano
Methionine 0.673mg 0.701mg Pompano
Phenylalanine 0.887mg 0.925mg Pompano
Valine 1.171mg 1.22mg Pompano
Histidine 0.669mg 0.697mg Pompano
Cholesterol 103mg 64mg Pompano
Saturated Fat 0.65g 4.499g Bass
Omega-3 - DHA 0.75g 0.504g Bass
Omega-3 - EPA 0.217g 0.224g Pompano
Omega-3 - DPA 0.259g Pompano
Monounsaturated Fat 0.846g 3.315g Pompano
Polyunsaturated fat 1.005g 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bass 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
65%
Bass
46%
Pompano
Minerals Daily Need Coverage Score
52%
Bass
58%
Pompano

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 12mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 39mg)
Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 3.849g)
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 ($)

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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.