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Monkfish raw vs. Pompano raw — In-Depth Nutrition Comparison

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Important differences between Monkfish raw and Pompano raw

  • Monkfish raw has less Vitamin B1, Vitamin B12, Vitamin B5, Vitamin B3, and Monounsaturated Fat.
  • Pompano raw's daily need coverage for Vitamin B1 is 45% more.
  • Monkfish raw is lower in Cholesterol.

The food varieties used in the comparison are Fish, monkfish, raw and Fish, pompano, florida, raw.

Infographic

Monkfish raw vs Pompano raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 2.4% 35% 12% 9.3% 11% 86% 2.3% 3.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.6% 34% 23% 13% 20% 84% 8.5% 1.7% 199%
Contains less SodiumSodium -72.3%
Contains more ManganeseManganese +84.6%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +175%
Contains more IronIron +87.5%
Contains more CopperCopper +35.7%
Contains more ZincZinc +75.6%
~equal in Potassium ~381mg
~equal in Phosphorus ~195mg
~equal in Selenium ~36.5µg

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 3.3% 2.4% 0% 0% 6.3% 14% 39% 9% 55% 113% 0% 5.3% 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% 7.9% 3.6% 330% 140% 28% 56% 45% 46% 163% 0.25% 11% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin AVitamin A +230%
Contains more Vitamin B1Vitamin B1 +2140%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B12Vitamin B12 +44.4%
Contains more FolateFolate +114.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 83%
Protein: 14.48 g
Fats: 1.52 g
Carbs: 0 g
Water: 83.24 g
Other: 0.76 g
18% 9% 71%
Protein: 18.48 g
Fats: 9.47 g
Carbs: 0 g
Water: 71.12 g
Other: 0.93 g
Contains more WaterWater +17%
Contains more ProteinProtein +27.6%
Contains more FatsFats +523%
Contains more OtherOther +22.4%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 20% 51%
Saturated Fat: Sat. Fat 0.34 g
Monounsaturated Fat: Mono. Fat 0.24 g
Polyunsaturated fat: Poly. Fat 0.61 g
49% 36% 16%
Saturated Fat: Sat. Fat 3.509 g
Monounsaturated Fat: Mono. Fat 2.586 g
Polyunsaturated fat: Poly. Fat 1.137 g
Contains less Sat. FatSaturated Fat -90.3%
Contains more Mono. FatMonounsaturated Fat +977.5%
Contains more Poly. FatPolyunsaturated fat +86.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish raw Pompano raw Opinion
Calories 76kcal 164kcal Pompano raw
Protein 14.48g 18.48g Pompano raw
Fats 1.52g 9.47g Pompano raw
Vitamin C 1mg 0mg Monkfish raw
Cholesterol 25mg 50mg Monkfish raw
Vitamin D 439IU Pompano raw
Magnesium 21mg 27mg Pompano raw
Calcium 8mg 22mg Pompano raw
Potassium 400mg 381mg Monkfish raw
Iron 0.32mg 0.6mg Pompano raw
Copper 0.028mg 0.038mg Pompano raw
Zinc 0.41mg 0.72mg Pompano raw
Phosphorus 200mg 195mg Monkfish raw
Sodium 18mg 65mg Monkfish raw
Vitamin A 40IU 132IU Pompano raw
Vitamin A RAE 12µg 40µg Pompano raw
Vitamin E 0.18mg Pompano raw
Vitamin D 11µg Pompano raw
Manganese 0.024mg 0.013mg Monkfish raw
Selenium 36.5µg 36.5µg
Vitamin B1 0.025mg 0.56mg Pompano raw
Vitamin B2 0.06mg 0.12mg Pompano raw
Vitamin B3 2.1mg 3mg Pompano raw
Vitamin B5 0.15mg 0.75mg Pompano raw
Vitamin B6 0.24mg 0.2mg Monkfish raw
Vitamin B12 0.9µg 1.3µg Pompano raw
Vitamin K 0.1µg Pompano raw
Folate 7µg 15µg Pompano raw
Choline 51.5mg Pompano raw
Saturated Fat 0.34g 3.509g Monkfish raw
Monounsaturated Fat 0.24g 2.586g Pompano raw
Polyunsaturated fat 0.61g 1.137g Pompano raw
Tryptophan 0.162mg 0.207mg Pompano raw
Threonine 0.635mg 0.81mg Pompano raw
Isoleucine 0.667mg 0.851mg Pompano raw
Leucine 1.177mg 1.502mg Pompano raw
Lysine 1.33mg 1.697mg Pompano raw
Methionine 0.429mg 0.547mg Pompano raw
Phenylalanine 0.565mg 0.721mg Pompano raw
Valine 0.746mg 0.952mg Pompano raw
Histidine 0.426mg 0.544mg Pompano raw
Omega-3 - EPA 0.175g Pompano raw
Omega-3 - DHA 0.393g Pompano raw
Omega-3 - DPA 0.202g Pompano raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monkfish raw Pompano raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
19%
Monkfish raw
66%
Pompano raw
Minerals Daily Need Coverage Score
38%
Monkfish raw
41%
Pompano raw

Comparison summary

Which food is richer in minerals?
Pompano raw
Pompano raw is relatively richer in minerals
Which food is richer in vitamins?
Pompano raw
Pompano raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Monkfish raw
Monkfish raw is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Monkfish raw
Monkfish raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish raw
Monkfish raw contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Monkfish raw
Monkfish raw is lower in Saturated Fat (difference - 3.169g)
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. Monkfish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173676/nutrients
  2. Pompano raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173682/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.