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.
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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% |
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% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 203kcal | 211kcal |
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| Protein | 23.03g | 23.69g |
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| Fats | 11.59g | 12.14g |
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| Vitamin C | 0.7mg | 0mg |
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| Cholesterol | 77mg | 64mg |
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| Vitamin D | 214IU |
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| Magnesium | 41mg | 31mg |
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| Calcium | 74mg | 43mg |
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| Potassium | 419mg | 636mg |
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| Iron | 1.41mg | 0.67mg |
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| Copper | 0.118mg | 0.078mg |
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| Zinc | 1.27mg | 0.69mg |
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| Phosphorus | 303mg | 341mg |
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| Sodium | 115mg | 76mg |
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| Vitamin A | 120IU | 120IU | |
| Vitamin A | 36µg | 36µg | |
| Vitamin E | 1.37mg |
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| Vitamin D | 5.4µg |
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| Manganese | 0.04mg | 0.025mg |
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| Selenium | 46.8µg | 46.8µg | |
| Vitamin B1 | 0.112mg | 0.68mg |
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| Vitamin B2 | 0.299mg | 0.15mg |
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| Vitamin B3 | 4.124mg | 3.8mg |
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| Vitamin B5 | 0.74mg | 0.87mg |
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| Vitamin B6 | 0.348mg | 0.23mg |
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| Vitamin B12 | 13.14µg | 1.2µg |
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| Vitamin K | 0.1µg |
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| Folate | 12µg | 17µg |
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| Choline | 83.3mg |
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| Saturated Fat | 2.615g | 4.499g |
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| Monounsaturated Fat | 4.79g | 3.315g |
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| Polyunsaturated fat | 2.735g | 1.458g |
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| Tryptophan | 0.258mg | 0.265mg |
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| Threonine | 1.01mg | 1.038mg |
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| Isoleucine | 1.061mg | 1.092mg |
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| Leucine | 1.872mg | 1.925mg |
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| Lysine | 2.115mg | 2.175mg |
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| Methionine | 0.682mg | 0.701mg |
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| Phenylalanine | 0.899mg | 0.925mg |
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| Valine | 1.187mg | 1.22mg |
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| Histidine | 0.678mg | 0.697mg |
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| Omega-3 - EPA | 0.909g | 0.224g |
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| Omega-3 - DHA | 1.105g | 0.504g |
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| Omega-3 - DPA | 0.071g | 0.259g |
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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
169%
42%
Minerals Daily Need Coverage Score
62%
58%
Comparison summary
Which food is lower in Cholesterol?
Pompano is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Pompano is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pompano contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Herring is lower in Saturated Fat (difference - 1.884g)
Which food is richer in minerals?
Herring is relatively richer in minerals
Which food is richer in vitamins?
Herring is relatively richer in vitamins
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 ($)