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Grouper fish vs. Pompano — In-Depth Nutrition Comparison

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Differences between grouper fish and pompano

  • Grouper fish has more vitamin B6 and iron, while pompano has more vitamin B1, phosphorus, vitamin B3, vitamin B12, and vitamin B2.
  • Pompano's daily need coverage for vitamin B1 is 50% higher.
  • Pompano contains 2 times less iron than grouper fish. Grouper fish contains 1.14mg of iron, while pompano contains 0.67mg.
  • The amount of cholesterol in grouper fish is lower.

The food types used in this comparison are Fish, grouper, mixed species, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Grouper 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 6.3% 42% 43% 15% 14% 61% 6.9% 1.6% 255%
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 +19.4%
Contains more IronIron +70.1%
Contains less SodiumSodium -30.3%
Contains more CalciumCalcium +104.8%
Contains more PotassiumPotassium +33.9%
Contains more CopperCopper +73.3%
Contains more ZincZinc +35.3%
Contains more PhosphorusPhosphorus +138.5%
Contains more ManganeseManganese +108.3%
~equal in Selenium ~46.8µg

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 0% 17% 0% 0% 20% 1.4% 7.1% 52% 81% 86% 0% 7.5% 0%
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 AVitamin A +38.9%
Contains more Vitamin B6Vitamin B6 +52.2%
Contains more Vitamin B1Vitamin B1 +739.5%
Contains more Vitamin B2Vitamin B2 +2400%
Contains more Vitamin B3Vitamin B3 +897.4%
Contains more Vitamin B12Vitamin B12 +73.9%
Contains more FolateFolate +70%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Grouper fish Pompano DV% diff.
Vitamin B1 0.081mg 0.68mg 50%
Phosphorus 143mg 341mg 28%
Vitamin B3 0.381mg 3.8mg 21%
Vitamin B12 0.69µg 1.2µg 21%
Saturated fat 0.299g 4.499g 19%
Fats 1.3g 12.14g 17%
Vitamin B2 0.006mg 0.15mg 11%
Vitamin B6 0.35mg 0.23mg 9%
Monounsaturated fat 0.268g 3.315g 8%
Polyunsaturated fat 0.403g 1.458g 7%
Cholesterol 47mg 64mg 6%
Iron 1.14mg 0.67mg 6%
Calories 118kcal 211kcal 5%
Potassium 475mg 636mg 5%
Copper 0.045mg 0.078mg 4%
Zinc 0.51mg 0.69mg 2%
Protein 24.84g 23.69g 2%
Calcium 21mg 43mg 2%
Folate 10µg 17µg 2%
Vitamin A 50µg 36µg 2%
Manganese 0.012mg 0.025mg 1%
Sodium 53mg 76mg 1%
Magnesium 37mg 31mg 1%
Selenium 46.8µg 46.8µg 0%
Vitamin B5 0.87mg 0.87mg 0%
Tryptophan 0.278mg 0.265mg 0%
Threonine 1.089mg 1.038mg 0%
Isoleucine 1.145mg 1.092mg 0%
Leucine 2.019mg 1.925mg 0%
Lysine 2.282mg 2.175mg 0%
Methionine 0.735mg 0.701mg 0%
Phenylalanine 0.97mg 0.925mg 0%
Valine 1.28mg 1.22mg 0%
Histidine 0.731mg 0.697mg 0%
Omega-3 - EPA 0.035g 0.224g N/A
Omega-3 - DHA 0.213g 0.504g N/A
Omega-3 - DPA 0.017g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 73%
Protein: 24.84 g
Fats: 1.3 g
Carbs: 0 g
Water: 73.36 g
Other: 0.5 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 +16.5%
Contains more FatsFats +833.8%
Contains more OtherOther +140%
~equal in Protein ~23.69g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 28% 42%
Saturated fat: Sat. Fat 0.299 g
Monounsaturated fat: Mono. Fat 0.268 g
Polyunsaturated fat: Poly. Fat 0.403 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 -93.4%
Contains more Mono. FatMonounsaturated fat +1136.9%
Contains more Poly. FatPolyunsaturated fat +261.8%

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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. Grouper fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171963/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.