Flatfish vs. Pompano — In-Depth Nutrition Comparison
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How are flatfish and pompano different?
- Flatfish contains less vitamin B1, selenium, vitamin B3, potassium, vitamin B5, vitamin B2, vitamin B6, and copper than pompano.
- Pompano covers your daily need for vitamin B1, 55% more than flatfish.
- Flatfish has 5 times more sodium than pompano. Flatfish has 363mg of sodium, while pompano has 76mg.
Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, pompano, florida, cooked, dry heat types were used 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 more MagnesiumMagnesium | +40.9% |
| Contains more CalciumCalcium | +72% |
| Contains more PotassiumPotassium | +222.8% |
| Contains more IronIron | +191.3% |
| Contains more CopperCopper | +239.1% |
| Contains more ZincZinc | +76.9% |
| Contains more PhosphorusPhosphorus | +10.4% |
| Contains less SodiumSodium | -79.1% |
| Contains more ManganeseManganese | +47.1% |
| Contains more SeleniumSelenium | +43.6% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +2515.4% |
| Contains more Vitamin B2Vitamin B2 | +500% |
| Contains more Vitamin B3Vitamin B3 | +197.3% |
| Contains more Vitamin B5Vitamin B5 | +283.3% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more FolateFolate | +183.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +28.8% |
| Contains more ProteinProtein | +55.4% |
| Contains more FatsFats | +412.2% |
~equal in
Carbs
~0g
~equal in
Other
~1.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88% |
| Contains more Mono. FatMonounsaturated fat | +404.6% |
| Contains more Poly. FatPolyunsaturated fat | +217.6% |
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 Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B1 | 0.026mg | 0.68mg | 55% |
| Selenium | 32.6µg | 46.8µg | 26% |
| Saturated fat | 0.542g | 4.499g | 18% |
| Vitamin D | 3.5µg | 18% | |
| Vitamin D | 139IU | 17% | |
| Protein | 15.24g | 23.69g | 17% |
| Vitamin B3 | 1.278mg | 3.8mg | 16% |
| Fats | 2.37g | 12.14g | 15% |
| Choline | 79.9mg | 15% | |
| Potassium | 197mg | 636mg | 13% |
| Vitamin B5 | 0.227mg | 0.87mg | 13% |
| Sodium | 363mg | 76mg | 12% |
| Vitamin B2 | 0.025mg | 0.15mg | 10% |
| Vitamin B6 | 0.115mg | 0.23mg | 9% |
| Polyunsaturated fat | 0.459g | 1.458g | 7% |
| Monounsaturated fat | 0.657g | 3.315g | 7% |
| Calories | 86kcal | 211kcal | 6% |
| Iron | 0.23mg | 0.67mg | 6% |
| Copper | 0.023mg | 0.078mg | 6% |
| Phosphorus | 309mg | 341mg | 5% |
| Vitamin B12 | 1.31µg | 1.2µg | 5% |
| Vitamin E | 0.77mg | 5% | |
| Cholesterol | 56mg | 64mg | 3% |
| Vitamin A | 12µg | 36µg | 3% |
| Zinc | 0.39mg | 0.69mg | 3% |
| Folate | 6µg | 17µg | 3% |
| Calcium | 25mg | 43mg | 2% |
| Magnesium | 22mg | 31mg | 2% |
| Manganese | 0.017mg | 0.025mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.197mg | 0.265mg | 0% |
| Threonine | 0.719mg | 1.038mg | 0% |
| Isoleucine | 0.754mg | 1.092mg | 0% |
| Leucine | 1.335mg | 1.925mg | 0% |
| Lysine | 1.561mg | 2.175mg | 0% |
| Methionine | 0.56mg | 0.701mg | 0% |
| Phenylalanine | 0.624mg | 0.925mg | 0% |
| Valine | 0.8mg | 1.22mg | 0% |
| Histidine | 0.374mg | 0.697mg | 0% |
| Omega-3 - EPA | 0.168g | 0.224g | N/A |
| Omega-3 - DHA | 0.132g | 0.504g | N/A |
| Omega-3 - DPA | 0.034g | 0.259g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
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
28%
43%
Minerals Daily Need Coverage Score
43%
58%
Comparison summary
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 287mg)
Which food is richer in minerals?
Pompano is relatively richer in minerals
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated fat?
Flatfish is lower in Saturated fat (difference - 3.957g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.