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Mackerel vs. Pompano — In-Depth Nutrition Comparison

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What are the main differences between mackerel and pompano?

  • Mackerel is richer in vitamin B12, vitamin B2, vitamin B3, vitamin B6, magnesium, iron, and selenium, while pompano is higher in vitamin B1, phosphorus, and potassium.
  • Mackerel's daily need coverage for vitamin B12 is 742% higher.
  • Pompano has 3 times less magnesium than mackerel. Mackerel has 97mg of magnesium, while pompano has 31mg.

We used Fish, mackerel, Atlantic, cooked, dry heat and Fish, pompano, florida, cooked, dry heat types in this comparison.

Infographic

Mackerel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +212.9%
Contains more IronIron +134.3%
Contains more CopperCopper +20.5%
Contains more ZincZinc +36.2%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +58.6%
Contains more PhosphorusPhosphorus +22.7%
Contains more ManganeseManganese +25%
~equal in Sodium ~76mg
~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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B2Vitamin B2 +174.7%
Contains more Vitamin B3Vitamin B3 +80.3%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +1483.3%
Contains more Vitamin B1Vitamin B1 +327.7%
Contains more FolateFolate +750%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 FatsFats +46.7%
Contains more OtherOther +322.5%
Contains more WaterWater +18.2%
~equal in Protein ~23.69g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 more Mono. FatMonounsaturated fat +111.3%
Contains more Poly. FatPolyunsaturated fat +194.9%
~equal in Saturated fat ~4.499g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Pompano DV% diff.
Vitamin B12 19µg 1.2µg 742%
Vitamin B1 0.159mg 0.68mg 43%
Vitamin B2 0.412mg 0.15mg 20%
Vitamin B3 6.85mg 3.8mg 19%
Polyunsaturated fat 4.3g 1.458g 19%
Vitamin B6 0.46mg 0.23mg 18%
Magnesium 97mg 31mg 16%
Iron 1.57mg 0.67mg 11%
Monounsaturated fat 7.006g 3.315g 9%
Phosphorus 278mg 341mg 9%
Fats 17.81g 12.14g 9%
Selenium 51.6µg 46.8µg 9%
Potassium 401mg 636mg 7%
Folate 2µg 17µg 4%
Cholesterol 75mg 64mg 4%
Calcium 15mg 43mg 3%
Calories 262kcal 211kcal 3%
Vitamin B5 0.99mg 0.87mg 2%
Vitamin A 54µg 36µg 2%
Zinc 0.94mg 0.69mg 2%
Copper 0.094mg 0.078mg 2%
Saturated fat 4.176g 4.499g 1%
Protein 23.85g 23.69g 0%
Vitamin C 0.4mg 0mg 0%
Sodium 83mg 76mg 0%
Manganese 0.02mg 0.025mg 0%
Tryptophan 0.267mg 0.265mg 0%
Threonine 1.045mg 1.038mg 0%
Isoleucine 1.099mg 1.092mg 0%
Leucine 1.938mg 1.925mg 0%
Lysine 2.19mg 2.175mg 0%
Methionine 0.706mg 0.701mg 0%
Phenylalanine 0.931mg 0.925mg 0%
Valine 1.228mg 1.22mg 0%
Histidine 0.702mg 0.697mg 0%
Omega-3 - EPA 0.504g 0.224g N/A
Omega-3 - DHA 0.699g 0.504g N/A
Omega-3 - DPA 0.106g 0.259g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
217%
Mackerel
43%
Pompano
Minerals Daily Need Coverage Score
64%
Mackerel
58%
Pompano

Comparison summary

Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 7mg)
Which food is cheaper?
Pompano
Pompano is cheaper (difference - $7)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 0.323g)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
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 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.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.