Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Rainbow trout
  5. Compare
  6. Rainbow trout vs. Pompano

Rainbow trout vs. Pompano — In-Depth Nutrition Comparison

Compare

How are rainbow trout and pompano different?

  • Rainbow trout is higher in vitamin B12, vitamin B5, vitamin B3, and vitamin B6; however, pompano is richer in vitamin B1, selenium, phosphorus, and potassium.
  • Daily need coverage for vitamin B12 for rainbow trout is 129% higher.
  • Rainbow trout contains 2 times more vitamin B5 than pompano. While rainbow trout contains 1.667mg of vitamin B5, pompano contains only 0.87mg.
  • Rainbow trout has less saturated fat.

Fish, trout, rainbow, farmed, raw and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
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 less SodiumSodium -32.9%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +72%
Contains more PotassiumPotassium +68.7%
Contains more IronIron +116.1%
Contains more CopperCopper +69.6%
Contains more ZincZinc +53.3%
Contains more PhosphorusPhosphorus +50.9%
Contains more ManganeseManganese +127.3%
Contains more SeleniumSelenium +98.3%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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 +133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +91.6%
Contains more Vitamin B6Vitamin B6 +47.8%
Contains more Vitamin B12Vitamin B12 +258.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +466.7%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more FolateFolate +54.5%

All nutrients comparison - raw data values

Nutrient Rainbow trout Pompano DV% diff.
Vitamin B12 4.3µg 1.2µg 129%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Vitamin B1 0.12mg 0.68mg 47%
Selenium 23.6µg 46.8µg 42%
Vitamin B5 1.667mg 0.87mg 16%
Phosphorus 226mg 341mg 16%
Vitamin E 2.34mg 16%
Saturated fat 1.383g 4.499g 14%
Choline 65mg 12%
Vitamin B3 5.567mg 3.8mg 11%
Fats 6.18g 12.14g 9%
Protein 19.94g 23.69g 8%
Vitamin B6 0.34mg 0.23mg 8%
Potassium 377mg 636mg 8%
Vitamin B2 0.09mg 0.15mg 5%
Vitamin A 84µg 36µg 5%
Iron 0.31mg 0.67mg 5%
Copper 0.046mg 0.078mg 4%
Calories 141kcal 211kcal 4%
Vitamin C 2.9mg 0mg 3%
Monounsaturated fat 1.979g 3.315g 3%
Zinc 0.45mg 0.69mg 2%
Calcium 25mg 43mg 2%
Cholesterol 59mg 64mg 2%
Folate 11µg 17µg 2%
Manganese 0.011mg 0.025mg 1%
Sodium 51mg 76mg 1%
Magnesium 25mg 31mg 1%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Polyunsaturated fat 1.507g 1.458g 0%
Tryptophan 0.234mg 0.265mg 0%
Threonine 0.915mg 1.038mg 0%
Isoleucine 0.962mg 1.092mg 0%
Leucine 1.696mg 1.925mg 0%
Lysine 1.916mg 2.175mg 0%
Methionine 0.618mg 0.701mg 0%
Phenylalanine 0.815mg 0.925mg 0%
Valine 1.075mg 1.22mg 0%
Histidine 0.614mg 0.697mg 0%
Omega-3 - EPA 0.217g 0.224g N/A
Omega-3 - DHA 0.516g 0.504g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g 0.259g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 WaterWater +17.2%
Contains more ProteinProtein +18.8%
Contains more FatsFats +96.4%
Contains more OtherOther +1400%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 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 -69.3%
Contains more Mono. FatMonounsaturated fat +67.5%
~equal in Polyunsaturated fat ~1.458g

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.