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  6. Sardines vs. Pompano

Sardines vs. Pompano — In-Depth Nutrition Comparison

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What are the differences between sardines and pompano?

  • Sardines are higher in vitamin B12, calcium, iron, phosphorus, copper, and selenium; however, pompano is richer in vitamin B1.
  • Sardines' daily need coverage for vitamin B12 is 323% more.
  • Pompano contains 9 times less calcium than sardines. Sardines contain 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.

Infographic

Sardines vs Pompano infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +25.8%
Contains more CalciumCalcium +788.4%
Contains more IronIron +335.8%
Contains more CopperCopper +138.5%
Contains more ZincZinc +89.9%
Contains more PhosphorusPhosphorus +43.7%
Contains more ManganeseManganese +332%
Contains more SeleniumSelenium +12.6%
Contains more PotassiumPotassium +60.2%
Contains less SodiumSodium -75.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 72% 11% 41% 20% 52% 98% 39% 39% 1118% 6.5% 7.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 12% 0% 170% 35% 71% 52% 53% 150% 0% 13%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +51.3%
Contains more Vitamin B3Vitamin B3 +38%
Contains more Vitamin B12Vitamin B12 +645%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +12.5%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Sardines Pompano DV% diff.
Vitamin B12 8.94µg 1.2µg 323%
Vitamin B1 0.08mg 0.68mg 50%
Calcium 382mg 43mg 34%
Iron 2.92mg 0.67mg 28%
Cholesterol 142mg 64mg 26%
Polyunsaturated fat 5.148g 1.458g 25%
Vitamin D* 193 IU 24%
Vitamin D 4.8µg 24%
Phosphorus 490mg 341mg 21%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Saturated fat 1.528g 4.499g 14%
Copper 0.186mg 0.078mg 12%
Selenium 52.7µg 46.8µg 11%
Sodium 307mg 76mg 10%
Vitamin B3 5.245mg 3.8mg 9%
Potassium 397mg 636mg 7%
Zinc 1.31mg 0.69mg 6%
Vitamin B2 0.227mg 0.15mg 6%
Vitamin B5 0.642mg 0.87mg 5%
Vitamin B6 0.167mg 0.23mg 5%
Manganese 0.108mg 0.025mg 4%
Protein 24.62g 23.69g 2%
Magnesium 39mg 31mg 2%
Vitamin K 2.6µg 2%
Folate 10µg 17µg 2%
Fats 11.45g 12.14g 1%
Monounsaturated fat 3.869g 3.315g 1%
Calories 208kcal 211kcal 0%
Protein per 100 calories 12g 11g N/A
Calories per 10 g protein 84kcal 89kcal N/A
Weight per 100 calories 48g 47g N/A
Unsaturated / Saturated Fat ratio 5.9 1.1 N/A
Vitamin A 32µg 36µg 0%
Tryptophan 0.276mg 0.265mg 0%
Threonine 1.079mg 1.038mg 0%
Isoleucine 1.134mg 1.092mg 0%
Leucine 2.001mg 1.925mg 0%
Lysine 2.26mg 2.175mg 0%
Methionine 0.729mg 0.701mg 0%
Phenylalanine 0.961mg 0.925mg 0%
Valine 1.268mg 1.22mg 0%
Histidine 0.725mg 0.697mg 0%
Omega-3 (EPA) 0.473g 0.224g N/A
Omega-3 (DHA) 0.509g 0.504g N/A
Omega-3 (DPA) 0g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
~equal in Protein ~23.69g
~equal in Fats ~12.14g
~equal in Carbs ~0g
~equal in Water ~62.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 less Sat. FatSaturated fat -66%
Contains more Mono. FatMonounsaturated fat +16.7%
Contains more Poly. FatPolyunsaturated fat +253.1%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.