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  6. Monkfish raw vs. Pompano raw

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% 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% 13% 3.6% 165% 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 +233.3%
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%

All nutrients comparison - raw data values

Nutrient Monkfish raw Pompano raw DV% diff.
Vitamin D 11µg 55%
Vitamin D 439IU 55%
Vitamin B1 0.025mg 0.56mg 45%
Vitamin B12 0.9µg 1.3µg 17%
Saturated fat 0.34g 3.509g 14%
Fats 1.52g 9.47g 12%
Vitamin B5 0.15mg 0.75mg 12%
Choline 51.5mg 9%
Cholesterol 25mg 50mg 8%
Protein 14.48g 18.48g 8%
Vitamin B3 2.1mg 3mg 6%
Monounsaturated fat 0.24g 2.586g 6%
Vitamin B2 0.06mg 0.12mg 5%
Polyunsaturated fat 0.61g 1.137g 4%
Calories 76kcal 164kcal 4%
Iron 0.32mg 0.6mg 4%
Zinc 0.41mg 0.72mg 3%
Vitamin A 12µg 40µg 3%
Vitamin B6 0.24mg 0.2mg 3%
Folate 7µg 15µg 2%
Sodium 18mg 65mg 2%
Vitamin E 0.18mg 1%
Vitamin C 1mg 0mg 1%
Calcium 8mg 22mg 1%
Potassium 400mg 381mg 1%
Magnesium 21mg 27mg 1%
Copper 0.028mg 0.038mg 1%
Phosphorus 200mg 195mg 1%
Selenium 36.5µg 36.5µg 0%
Manganese 0.024mg 0.013mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.162mg 0.207mg 0%
Threonine 0.635mg 0.81mg 0%
Isoleucine 0.667mg 0.851mg 0%
Leucine 1.177mg 1.502mg 0%
Lysine 1.33mg 1.697mg 0%
Methionine 0.429mg 0.547mg 0%
Phenylalanine 0.565mg 0.721mg 0%
Valine 0.746mg 0.952mg 0%
Histidine 0.426mg 0.544mg 0%
Omega-3 - EPA 0.175g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.202g N/A

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%

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.