Sardine vs. Pompano — In-Depth Nutrition Comparison
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What are the differences between Sardine and Pompano?
- Sardine is higher in Vitamin B12, Calcium, Iron, Phosphorus, Copper, and Selenium, however, Pompano is richer in Vitamin B1.
- Sardine's daily need coverage for Vitamin B12 is 323% more.
- Pompano contains 9 times less Calcium than Sardine. Sardine contains 382mg of Calcium, while Pompano contains 43mg.
- Pompano has less Sodium.
We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Fish, pompano, florida, cooked, dry heat types in this article.
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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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Calcium
+788.4%
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Iron
+335.8%
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Magnesium
+25.8%
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Phosphorus
+43.7%
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Zinc
+89.9%
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Copper
+138.5%
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Manganese
+332%
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Selenium
+12.6%
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Potassium
+60.2%
Contains
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Sodium
-75.2%
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Calcium
+788.4%
Contains
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Iron
+335.8%
Contains
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Magnesium
+25.8%
Contains
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Phosphorus
+43.7%
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Zinc
+89.9%
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Copper
+138.5%
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Manganese
+332%
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Selenium
+12.6%
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Potassium
+60.2%
Contains
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Sodium
-75.2%
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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Contains
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Vitamin B2
+51.3%
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Vitamin B3
+38%
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Vitamin B12
+645%
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Vitamin A
+11.1%
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Vitamin B1
+750%
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Vitamin B5
+35.5%
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Vitamin B6
+37.7%
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Folate
+70%
Contains
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Vitamin B2
+51.3%
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Vitamin B3
+38%
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Vitamin B12
+645%
Contains
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Vitamin A
+11.1%
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Vitamin B1
+750%
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Vitamin B5
+35.5%
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Vitamin B6
+37.7%
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Folate
+70%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Other
+260%
Equal in Protein - 23.69
Equal in Fats - 12.14
Equal in Water - 62.97
Contains
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Other
+260%
Equal in Protein - 23.69
Equal in Fats - 12.14
Equal in Water - 62.97
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-66%
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Monounsaturated Fat
+16.7%
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Polyunsaturated fat
+253.1%
Contains
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Saturated Fat
-66%
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Monounsaturated Fat
+16.7%
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Polyunsaturated fat
+253.1%
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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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 Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Protein | 24.62g | 23.69g |
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| Fats | 11.45g | 12.14g |
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| Calories | 208kcal | 211kcal |
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| Calcium | 382mg | 43mg |
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| Iron | 2.92mg | 0.67mg |
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| Magnesium | 39mg | 31mg |
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| Phosphorus | 490mg | 341mg |
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| Potassium | 397mg | 636mg |
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| Sodium | 307mg | 76mg |
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| Zinc | 1.31mg | 0.69mg |
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| Copper | 0.186mg | 0.078mg |
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| Manganese | 0.108mg | 0.025mg |
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| Selenium | 52.7µg | 46.8µg |
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| Vitamin A | 108IU | 120IU |
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| Vitamin A RAE | 32µg | 36µg |
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| Vitamin E | 2.04mg |
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| Vitamin D | 193IU |
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| Vitamin D | 4.8µg |
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| Vitamin B1 | 0.08mg | 0.68mg |
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| Vitamin B2 | 0.227mg | 0.15mg |
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| Vitamin B3 | 5.245mg | 3.8mg |
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| Vitamin B5 | 0.642mg | 0.87mg |
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| Vitamin B6 | 0.167mg | 0.23mg |
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| Folate | 10µg | 17µg |
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| Vitamin B12 | 8.94µg | 1.2µg |
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| Vitamin K | 2.6µg |
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| Tryptophan | 0.276mg | 0.265mg |
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| Threonine | 1.079mg | 1.038mg |
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| Isoleucine | 1.134mg | 1.092mg |
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| Leucine | 2.001mg | 1.925mg |
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| Lysine | 2.26mg | 2.175mg |
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| Methionine | 0.729mg | 0.701mg |
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| Phenylalanine | 0.961mg | 0.925mg |
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| Valine | 1.268mg | 1.22mg |
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| Histidine | 0.725mg | 0.697mg |
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| Cholesterol | 142mg | 64mg |
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| Saturated Fat | 1.528g | 4.499g |
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| Omega-3 - DHA | 0.509g | 0.504g |
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| Omega-3 - EPA | 0.473g | 0.224g |
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| Omega-3 - DPA | 0g | 0.259g |
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| Monounsaturated Fat | 3.869g | 3.315g |
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| Polyunsaturated fat | 5.148g | 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
131%
46%
Minerals Daily Need Coverage Score
94%
58%
Comparison summary
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is lower in Saturated Fat?
Sardine is lower in Saturated Fat (difference - 2.971g)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 231mg)
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 78mg)
Which food is cheaper?
Pompano is cheaper (difference - $7)
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.