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
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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
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Iron
+134.3%
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Magnesium
+212.9%
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Zinc
+36.2%
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Copper
+20.5%
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Selenium
+10.3%
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Calcium
+186.7%
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Phosphorus
+22.7%
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Potassium
+58.6%
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Manganese
+25%
Equal in Sodium - 76
Equal in Selenium - 46.8
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Iron
+134.3%
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Magnesium
+212.9%
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Zinc
+36.2%
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Copper
+20.5%
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Selenium
+10.3%
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Calcium
+186.7%
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Phosphorus
+22.7%
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Potassium
+58.6%
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Manganese
+25%
Equal in Sodium - 76
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.
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Vitamin A
+50%
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Vitamin C
+∞%
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Vitamin B2
+174.7%
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Vitamin B3
+80.3%
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Vitamin B5
+13.8%
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Vitamin B6
+100%
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Vitamin B12
+1483.3%
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Vitamin B1
+327.7%
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Folate
+750%
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Vitamin A
+50%
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Vitamin C
+∞%
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Vitamin B2
+174.7%
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Vitamin B3
+80.3%
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Vitamin B5
+13.8%
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Vitamin B6
+100%
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Vitamin B12
+1483.3%
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Vitamin B1
+327.7%
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Folate
+750%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+46.7%
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Other
+322.5%
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Water
+18.2%
Equal in Protein - 23.69
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Fats
+46.7%
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Other
+322.5%
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Water
+18.2%
Equal in Protein - 23.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+111.3%
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Polyunsaturated fat
+194.9%
Equal in Saturated Fat - 4.499
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Monounsaturated Fat
+111.3%
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Polyunsaturated fat
+194.9%
Equal in Saturated Fat - 4.499
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 Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Protein | 23.85g | 23.69g |
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| Fats | 17.81g | 12.14g |
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| Calories | 262kcal | 211kcal |
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| Calcium | 15mg | 43mg |
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| Iron | 1.57mg | 0.67mg |
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| Magnesium | 97mg | 31mg |
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| Phosphorus | 278mg | 341mg |
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| Potassium | 401mg | 636mg |
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| Sodium | 83mg | 76mg |
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| Zinc | 0.94mg | 0.69mg |
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| Copper | 0.094mg | 0.078mg |
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| Manganese | 0.02mg | 0.025mg |
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| Selenium | 51.6µg | 46.8µg |
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| Vitamin A | 180IU | 120IU |
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| Vitamin A RAE | 54µg | 36µg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.159mg | 0.68mg |
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| Vitamin B2 | 0.412mg | 0.15mg |
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| Vitamin B3 | 6.85mg | 3.8mg |
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| Vitamin B5 | 0.99mg | 0.87mg |
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| Vitamin B6 | 0.46mg | 0.23mg |
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| Folate | 2µg | 17µg |
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| Vitamin B12 | 19µg | 1.2µg |
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| Tryptophan | 0.267mg | 0.265mg |
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| Threonine | 1.045mg | 1.038mg |
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| Isoleucine | 1.099mg | 1.092mg |
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| Leucine | 1.938mg | 1.925mg |
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| Lysine | 2.19mg | 2.175mg |
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| Methionine | 0.706mg | 0.701mg |
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| Phenylalanine | 0.931mg | 0.925mg |
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| Valine | 1.228mg | 1.22mg |
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| Histidine | 0.702mg | 0.697mg |
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| Cholesterol | 75mg | 64mg |
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| Saturated Fat | 4.176g | 4.499g |
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| Omega-3 - DHA | 0.699g | 0.504g |
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| Omega-3 - EPA | 0.504g | 0.224g |
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| Omega-3 - DPA | 0.106g | 0.259g |
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| Monounsaturated Fat | 7.006g | 3.315g |
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| Polyunsaturated fat | 4.3g | 1.458g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| Low Calories diet |
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| 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
235%
46%
Minerals Daily Need Coverage Score
64%
58%
Comparison summary
Which food contains less Sodium?
Pompano contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 11mg)
Which food is cheaper?
Pompano is cheaper (difference - $7)
Which food is lower in Saturated Fat?
Mackerel is lower in Saturated Fat (difference - 0.323g)
Which food is richer in vitamins?
Mackerel 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)
Which food is richer in minerals?
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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.