Salmon vs. Pompano — In-Depth Nutrition Comparison
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What are the main differences between Salmon and Pompano?
- Salmon is richer in Vitamin B12, Vitamin B6, Vitamin B3, and Vitamin B5, while Pompano is higher in Vitamin B1, Phosphorus, Selenium, and Potassium.
- Salmon's daily need coverage for Vitamin B12 is 67% higher.
- Pompano has 3 times less Vitamin B6 than Salmon. Salmon has 0.647mg of Vitamin B6, while Pompano has 0.23mg.
- Salmon is lower in Saturated Fat.
We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, pompano, florida, cooked, dry heat types in this comparison.
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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 less SodiumSodium | -19.7% |
| Contains more CalciumCalcium | +186.7% |
| Contains more PotassiumPotassium | +65.6% |
| Contains more IronIron | +97.1% |
| Contains more CopperCopper | +59.2% |
| Contains more ZincZinc | +60.5% |
| Contains more PhosphorusPhosphorus | +35.3% |
| Contains more ManganeseManganese | +56.3% |
| Contains more SeleniumSelenium | +13% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +91.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +111.7% |
| Contains more Vitamin B5Vitamin B5 | +69.5% |
| Contains more Vitamin B6Vitamin B6 | +181.3% |
| Contains more Vitamin B12Vitamin B12 | +133.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +11.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +50% |
~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
| Contains less Sat. FatSaturated Fat | -46.7% |
| Contains more Mono. FatMonounsaturated Fat | +26.1% |
| Contains more Poly. FatPolyunsaturated fat | +212.3% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 206kcal | 211kcal |
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| Protein | 22.1g | 23.69g |
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| Fats | 12.35g | 12.14g |
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| Vitamin C | 3.7mg | 0mg |
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| Cholesterol | 63mg | 64mg |
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| Vitamin D | 526IU |
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| Magnesium | 30mg | 31mg |
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| Calcium | 15mg | 43mg |
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| Potassium | 384mg | 636mg |
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| Iron | 0.34mg | 0.67mg |
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| Copper | 0.049mg | 0.078mg |
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| Zinc | 0.43mg | 0.69mg |
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| Phosphorus | 252mg | 341mg |
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| Sodium | 61mg | 76mg |
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| Vitamin A | 230IU | 120IU |
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| Vitamin A | 69µg | 36µg |
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| Vitamin E | 1.14mg |
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| Vitamin D | 13.1µg |
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| Manganese | 0.016mg | 0.025mg |
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| Selenium | 41.4µg | 46.8µg |
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| Vitamin B1 | 0.34mg | 0.68mg |
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| Vitamin B2 | 0.135mg | 0.15mg |
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| Vitamin B3 | 8.045mg | 3.8mg |
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| Vitamin B5 | 1.475mg | 0.87mg |
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| Vitamin B6 | 0.647mg | 0.23mg |
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| Vitamin B12 | 2.8µg | 1.2µg |
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| Vitamin K | 0.1µg |
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| Folate | 34µg | 17µg |
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| Choline | 90.5mg |
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| Saturated Fat | 2.397g | 4.499g |
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| Monounsaturated Fat | 4.181g | 3.315g |
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| Polyunsaturated fat | 4.553g | 1.458g |
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| Tryptophan | 0.248mg | 0.265mg |
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| Threonine | 0.969mg | 1.038mg |
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| Isoleucine | 1.018mg | 1.092mg |
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| Leucine | 1.796mg | 1.925mg |
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| Lysine | 2.03mg | 2.175mg |
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| Methionine | 0.654mg | 0.701mg |
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| Phenylalanine | 0.863mg | 0.925mg |
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| Valine | 1.139mg | 1.22mg |
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| Histidine | 0.651mg | 0.697mg |
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| Omega-3 - EPA | 0.69g | 0.224g |
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| Omega-3 - DHA | 1.457g | 0.504g |
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| Omega-3 - DPA | 0.17g | 0.259g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| 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
106%
42%
Minerals Daily Need Coverage Score
44%
58%
Comparison summary
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Salmon is lower in Saturated Fat (difference - 2.102g)
Which food is richer in vitamins?
Salmon is relatively richer in vitamins
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food is cheaper?
Pompano is cheaper (difference - $13)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)