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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.48 g
Fats:
1.52 g
Carbs:
0 g
Water:
83.24 g
Other:
0.76 g
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
Saturated fat:
Sat. Fat
0.34 g
Monounsaturated fat:
Mono. Fat
0.24 g
Polyunsaturated fat:
Poly. Fat
0.61 g
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.
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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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 | |
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%
54%
Minerals Daily Need Coverage Score
38%
41%
Comparison summary
Which food is richer in minerals?
Pompano raw is relatively richer in minerals
Which food is richer in vitamins?
Pompano raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Monkfish raw is lower in Cholesterol (difference - 25mg)
Which food is lower in Sugar?
Monkfish raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish raw contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Monkfish raw is lower in Saturated fat (difference - 3.169g)
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 ($)