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 for 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.
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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 | +32.3% |
| Contains more CalciumCalcium | +72.1% |
| Contains more IronIron | +110.4% |
| Contains more CopperCopper | +51.3% |
| Contains more ZincZinc | +84.1% |
| Contains more ManganeseManganese | +60% |
| Contains more PotassiumPotassium | +51.8% |
| Contains more PhosphorusPhosphorus | +12.5% |
| Contains less SodiumSodium | -33.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +99.3% |
| Contains more Vitamin B6Vitamin B6 | +51.3% |
| Contains more Vitamin B12Vitamin B12 | +995% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +507.1% |
| Contains more Vitamin B5Vitamin B5 | +17.6% |
| Contains more FolateFolate | +41.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 13.14µg | 1.2µg | 498% |
| Vitamin B1 | 0.112mg | 0.68mg | 47% |
| Vitamin D | 214IU | 27% | |
| Vitamin D | 5.4µg | 27% | |
| Choline | 83.3mg | 15% | |
| Vitamin B2 | 0.299mg | 0.15mg | 11% |
| Vitamin E | 1.37mg | 9% | |
| Saturated fat | 2.615g | 4.499g | 9% |
| Vitamin B6 | 0.348mg | 0.23mg | 9% |
| Iron | 1.41mg | 0.67mg | 9% |
| Polyunsaturated fat | 2.735g | 1.458g | 9% |
| Potassium | 419mg | 636mg | 6% |
| Zinc | 1.27mg | 0.69mg | 5% |
| Phosphorus | 303mg | 341mg | 5% |
| Monounsaturated fat | 4.79g | 3.315g | 4% |
| Copper | 0.118mg | 0.078mg | 4% |
| Cholesterol | 77mg | 64mg | 4% |
| Calcium | 74mg | 43mg | 3% |
| Vitamin B5 | 0.74mg | 0.87mg | 3% |
| Vitamin B3 | 4.124mg | 3.8mg | 2% |
| Sodium | 115mg | 76mg | 2% |
| Magnesium | 41mg | 31mg | 2% |
| Protein | 23.03g | 23.69g | 1% |
| Manganese | 0.04mg | 0.025mg | 1% |
| Vitamin C | 0.7mg | 0mg | 1% |
| Fats | 11.59g | 12.14g | 1% |
| Folate | 12µg | 17µg | 1% |
| Calories | 203kcal | 211kcal | 0% |
| Vitamin A | 36µg | 36µg | 0% |
| Selenium | 46.8µg | 46.8µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.258mg | 0.265mg | 0% |
| Threonine | 1.01mg | 1.038mg | 0% |
| Isoleucine | 1.061mg | 1.092mg | 0% |
| Leucine | 1.872mg | 1.925mg | 0% |
| Lysine | 2.115mg | 2.175mg | 0% |
| Methionine | 0.682mg | 0.701mg | 0% |
| Phenylalanine | 0.899mg | 0.925mg | 0% |
| Valine | 1.187mg | 1.22mg | 0% |
| Histidine | 0.678mg | 0.697mg | 0% |
| Omega-3 - EPA | 0.909g | 0.224g | N/A |
| Omega-3 - DHA | 1.105g | 0.504g | N/A |
| Omega-3 - DPA | 0.071g | 0.259g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
~equal in
Protein
~23.69g
~equal in
Fats
~12.14g
~equal in
Carbs
~0g
~equal in
Water
~62.97g
~equal in
Other
~1.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -41.9% |
| Contains more Mono. FatMonounsaturated fat | +44.5% |
| Contains more Poly. FatPolyunsaturated fat | +87.6% |
