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Gefilte fish vs. Pompano — In-Depth Nutrition Comparison

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How are Gefilte fish and Pompano different?

  • Gefilte fish is higher in Iron, however, Pompano is richer in Selenium, Vitamin B1, Phosphorus, Vitamin B3, Potassium, Vitamin B12, and Vitamin B5.
  • Daily need coverage for Selenium from Pompano is 66% higher.
  • Gefilte fish contains 7 times more Sodium than Pompano. While Gefilte fish contains 524mg of Sodium, Pompano contains only 76mg.

Fish, gefiltefish, commercial, sweet recipe and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.

Infographic

Gefilte fish vs Pompano infographic
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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 Iron +270.1%
Contains more Zinc +18.8%
Contains more Copper +150%
Contains more Manganese +192%
Contains more Calcium +87%
Contains more Magnesium +244.4%
Contains more Phosphorus +367.1%
Contains more Potassium +598.9%
Contains less Sodium -85.5%
Contains more Selenium +345.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 93% 7% 32% 9% 69% 23% 65% 10% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Iron +270.1%
Contains more Zinc +18.8%
Contains more Copper +150%
Contains more Manganese +192%
Contains more Calcium +87%
Contains more Magnesium +244.4%
Contains more Phosphorus +367.1%
Contains more Potassium +598.9%
Contains less Sodium -85.5%
Contains more Selenium +345.7%

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 C +∞%
Contains more Vitamin A +34.8%
Contains more Vitamin B1 +946.2%
Contains more Vitamin B2 +154.2%
Contains more Vitamin B3 +280%
Contains more Vitamin B5 +335%
Contains more Vitamin B6 +187.5%
Contains more Folate +466.7%
Contains more Vitamin B12 +42.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 3% 17% 14% 19% 12% 19% 3% 105% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +34.8%
Contains more Vitamin B1 +946.2%
Contains more Vitamin B2 +154.2%
Contains more Vitamin B3 +280%
Contains more Vitamin B5 +335%
Contains more Vitamin B6 +187.5%
Contains more Folate +466.7%
Contains more Vitamin B12 +42.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +27.6%
Contains more Other +20%
Contains more Protein +161.2%
Contains more Fats +601.7%
9% 2% 7% 80%
Protein: 9.07 g
Fats: 1.73 g
Carbs: 7.41 g
Water: 80.35 g
Other: 1.44 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 Carbs +∞%
Contains more Water +27.6%
Contains more Other +20%
Contains more Protein +161.2%
Contains more Fats +601.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +302.3%
Contains more Polyunsaturated fat +411.6%
27% 54% 19%
Saturated Fat: 0.412 g
Monounsaturated Fat: 0.824 g
Polyunsaturated fat: 0.285 g
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -90.8%
Contains more Monounsaturated Fat +302.3%
Contains more Polyunsaturated fat +411.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gefilte fish Pompano
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Gefilte fish Pompano Opinion
Net carbs 7.41g 0g Gefilte fish
Protein 9.07g 23.69g Pompano
Fats 1.73g 12.14g Pompano
Carbs 7.41g 0g Gefilte fish
Calories 84kcal 211kcal Pompano
Calcium 23mg 43mg Pompano
Iron 2.48mg 0.67mg Gefilte fish
Magnesium 9mg 31mg Pompano
Phosphorus 73mg 341mg Pompano
Potassium 91mg 636mg Pompano
Sodium 524mg 76mg Pompano
Zinc 0.82mg 0.69mg Gefilte fish
Copper 0.195mg 0.078mg Gefilte fish
Manganese 0.073mg 0.025mg Gefilte fish
Selenium 10.5µg 46.8µg Pompano
Vitamin A 89IU 120IU Pompano
Vitamin A RAE 27µg 36µg Pompano
Vitamin C 0.8mg 0mg Gefilte fish
Vitamin B1 0.065mg 0.68mg Pompano
Vitamin B2 0.059mg 0.15mg Pompano
Vitamin B3 1mg 3.8mg Pompano
Vitamin B5 0.2mg 0.87mg Pompano
Vitamin B6 0.08mg 0.23mg Pompano
Folate 3µg 17µg Pompano
Vitamin B12 0.84µg 1.2µg Pompano
Tryptophan 0.086mg 0.265mg Pompano
Threonine 0.488mg 1.038mg Pompano
Isoleucine 0.486mg 1.092mg Pompano
Leucine 0.81mg 1.925mg Pompano
Lysine 0.842mg 2.175mg Pompano
Methionine 0.255mg 0.701mg Pompano
Phenylalanine 0.493mg 0.925mg Pompano
Valine 0.548mg 1.22mg Pompano
Histidine 0.261mg 0.697mg Pompano
Cholesterol 30mg 64mg Gefilte fish
Saturated Fat 0.412g 4.499g Gefilte fish
Omega-3 - DHA 0.045g 0.504g Pompano
Omega-3 - EPA 0.075g 0.224g Pompano
Omega-3 - DPA 0.027g 0.259g Pompano
Monounsaturated Fat 0.824g 3.315g Pompano
Polyunsaturated fat 0.285g 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gefilte fish Pompano
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
15%
Gefilte fish
42%
Pompano
Minerals Daily Need Coverage Score
37%
Gefilte fish
58%
Pompano

Comparison summary

Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 448mg)
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food is lower in Cholesterol?
Gefilte fish
Gefilte fish is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Gefilte fish
Gefilte fish is lower in Saturated Fat (difference - 4.087g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Gefilte fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171961/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.