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  6. Herring vs. Pompano

Herring vs. Pompano — In-Depth Nutrition Comparison

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How are Herring and Pompano different?

  • Herring is higher in Vitamin B12, Vitamin B2, Iron, Vitamin B6, and Zinc, however, Pompano is richer in Vitamin B1, Potassium, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Herring is 498% higher.
  • Herring contains 2 times more Iron than Pompano. While Herring contains 1.41mg of Iron, Pompano contains only 0.67mg.
  • Herring has less Saturated Fat.

Fish, herring, Atlantic, cooked, dry heat and Fish, pompano, florida, cooked, dry heat are the varieties used in this article.

Infographic

Herring 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.
Herring
Herring
6
:
3
Pompano
Pompano
Contains more Calcium +72.1%
Contains more Iron +110.4%
Contains more Magnesium +32.3%
Contains more Zinc +84.1%
Contains more Copper +51.3%
Contains more Manganese +60%
Contains more Phosphorus +12.5%
Contains more Potassium +51.8%
Contains less Sodium -33.9%
Equal in Selenium - 46.8
Herring
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 53% 30% 130% 37% 15% 35% 40% 6% 256%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains more Calcium +72.1%
Contains more Iron +110.4%
Contains more Magnesium +32.3%
Contains more Zinc +84.1%
Contains more Copper +51.3%
Contains more Manganese +60%
Contains more Phosphorus +12.5%
Contains more Potassium +51.8%
Contains less Sodium -33.9%
Equal in Selenium - 46.8

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.
Herring
Herring
8
:
3
Pompano
Pompano
Contains more Vitamin C +∞%
Contains more Vitamin B2 +99.3%
Contains more Vitamin B6 +51.3%
Contains more Vitamin B12 +995%
Contains more Vitamin B1 +507.1%
Contains more Vitamin B5 +17.6%
Contains more Folate +41.7%
Equal in Vitamin A - 120
Equal in Vitamin B3 - 3.8
Herring
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 28% 162% 3% 28% 69% 78% 45% 81% 9% 1643% 1%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +99.3%
Contains more Vitamin B6 +51.3%
Contains more Vitamin B12 +995%
Contains more Vitamin B1 +507.1%
Contains more Vitamin B5 +17.6%
Contains more Folate +41.7%
Equal in Vitamin A - 120
Equal in Vitamin B3 - 3.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Herring
Herring
2
:
2
Pompano
Pompano
Equal in Protein - 23.69
Equal in Fats - 12.14
Equal in Water - 62.97
Equal in Other - 1.2
Herring
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Equal in Protein - 23.69
Equal in Fats - 12.14
Equal in Water - 62.97
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Herring
Herring
3
:
0
Pompano
Pompano
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +44.5%
Contains more Polyunsaturated fat +87.6%
Herring
26% 47% 27%
Saturated Fat: 2.615 g
Monounsaturated Fat: 4.79 g
Polyunsaturated fat: 2.735 g
Pompano
49% 36% 16%
Saturated Fat: 4.499 g
Monounsaturated Fat: 3.315 g
Polyunsaturated fat: 1.458 g
Contains less Saturated Fat -41.9%
Contains more Monounsaturated Fat +44.5%
Contains more Polyunsaturated fat +87.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Herring Pompano Opinion
Protein 23.03g 23.69g Pompano
Fats 11.59g 12.14g Pompano
Calories 203kcal 211kcal Pompano
Calcium 74mg 43mg Herring
Iron 1.41mg 0.67mg Herring
Magnesium 41mg 31mg Herring
Phosphorus 303mg 341mg Pompano
Potassium 419mg 636mg Pompano
Sodium 115mg 76mg Pompano
Zinc 1.27mg 0.69mg Herring
Copper 0.118mg 0.078mg Herring
Manganese 0.04mg 0.025mg Herring
Selenium 46.8µg 46.8µg
Vitamin A 120IU 120IU
Vitamin A RAE 36µg 36µg
Vitamin E 1.37mg Herring
Vitamin D 214IU Herring
Vitamin D 5.4µg Herring
Vitamin C 0.7mg 0mg Herring
Vitamin B1 0.112mg 0.68mg Pompano
Vitamin B2 0.299mg 0.15mg Herring
Vitamin B3 4.124mg 3.8mg Herring
Vitamin B5 0.74mg 0.87mg Pompano
Vitamin B6 0.348mg 0.23mg Herring
Folate 12µg 17µg Pompano
Vitamin B12 13.14µg 1.2µg Herring
Vitamin K 0.1µg Herring
Tryptophan 0.258mg 0.265mg Pompano
Threonine 1.01mg 1.038mg Pompano
Isoleucine 1.061mg 1.092mg Pompano
Leucine 1.872mg 1.925mg Pompano
Lysine 2.115mg 2.175mg Pompano
Methionine 0.682mg 0.701mg Pompano
Phenylalanine 0.899mg 0.925mg Pompano
Valine 1.187mg 1.22mg Pompano
Histidine 0.678mg 0.697mg Pompano
Cholesterol 77mg 64mg Pompano
Saturated Fat 2.615g 4.499g Herring
Omega-3 - DHA 1.105g 0.504g Herring
Omega-3 - EPA 0.909g 0.224g Herring
Omega-3 - DPA 0.071g 0.259g Pompano
Monounsaturated Fat 4.79g 3.315g Herring
Polyunsaturated fat 2.735g 1.458g Herring

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Herring Pompano
Low Fats diet ok
Low Carbs diet Equal
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
179%
Herring
46%
Pompano
Minerals Daily Need Coverage Score
62%
Herring
58%
Pompano

Comparison summary

Which food is lower in Sugar?
Pompano
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano
Pompano contains less Sodium (difference - 39mg)
Which food is lower in Cholesterol?
Pompano
Pompano is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Herring
Herring is lower in Saturated Fat (difference - 1.884g)
Which food is richer in minerals?
Herring
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring
Herring is relatively richer in vitamins
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 ($)

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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.