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  6. Monkfish vs. Pompano

Monkfish vs. Pompano — In-Depth Nutrition Comparison

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Important differences between Monkfish and Pompano

  • Monkfish has less Vitamin B1, Vitamin B5, Phosphorus, Vitamin B3, Vitamin B12, and Vitamin B2.
  • Pompano's daily need coverage for Vitamin B1 is 54% more.
  • Monkfish is lower in Cholesterol.

The food varieties used in the comparison are Fish, monkfish, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Monkfish vs Pompano 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.
Monkfish
Monkfish
2
:
7
Pompano
Pompano
Contains less Sodium -69.7%
Contains more Manganese +24%
Contains more Calcium +330%
Contains more Iron +63.4%
Contains more Magnesium +14.8%
Contains more Phosphorus +33.2%
Contains more Potassium +24%
Contains more Zinc +30.2%
Contains more Copper +116.7%
Equal in Selenium - 46.8
Monkfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Pompano
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 26% 23% 147% 57% 10% 19% 27% 4% 256%
Contains less Sodium -69.7%
Contains more Manganese +24%
Contains more Calcium +330%
Contains more Iron +63.4%
Contains more Magnesium +14.8%
Contains more Phosphorus +33.2%
Contains more Potassium +24%
Contains more Zinc +30.2%
Contains more Copper +116.7%
Equal in Selenium - 46.8

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.
Monkfish
Monkfish
2
:
7
Pompano
Pompano
Contains more Vitamin C +∞%
Contains more Vitamin B6 +20.4%
Contains more Vitamin A +160.9%
Contains more Vitamin B1 +2244.8%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +402.9%
Contains more Folate +112.5%
Contains more Vitamin B12 +15.4%
Monkfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0%
Pompano
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 0% 171% 35% 72% 53% 54% 13% 150% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +20.4%
Contains more Vitamin A +160.9%
Contains more Vitamin B1 +2244.8%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +48.6%
Contains more Vitamin B5 +402.9%
Contains more Folate +112.5%
Contains more Vitamin B12 +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Monkfish
Monkfish
1
:
3
Pompano
Pompano
Contains more Water +24.7%
Contains more Protein +27.6%
Contains more Fats +522.6%
Contains more Other +22.4%
Monkfish
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 g
Pompano
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more Water +24.7%
Contains more Protein +27.6%
Contains more Fats +522.6%
Contains more Other +22.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Monkfish Pompano Opinion
Protein 18.56g 23.69g Pompano
Fats 1.95g 12.14g Pompano
Calories 97kcal 211kcal Pompano
Calcium 10mg 43mg Pompano
Iron 0.41mg 0.67mg Pompano
Magnesium 27mg 31mg Pompano
Phosphorus 256mg 341mg Pompano
Potassium 513mg 636mg Pompano
Sodium 23mg 76mg Monkfish
Zinc 0.53mg 0.69mg Pompano
Copper 0.036mg 0.078mg Pompano
Manganese 0.031mg 0.025mg Monkfish
Selenium 46.8µg 46.8µg
Vitamin A 46IU 120IU Pompano
Vitamin A RAE 14µg 36µg Pompano
Vitamin C 1mg 0mg Monkfish
Vitamin B1 0.029mg 0.68mg Pompano
Vitamin B2 0.073mg 0.15mg Pompano
Vitamin B3 2.558mg 3.8mg Pompano
Vitamin B5 0.173mg 0.87mg Pompano
Vitamin B6 0.277mg 0.23mg Monkfish
Folate 8µg 17µg Pompano
Vitamin B12 1.04µg 1.2µg Pompano
Tryptophan 0.208mg 0.265mg Pompano
Threonine 0.814mg 1.038mg Pompano
Isoleucine 0.855mg 1.092mg Pompano
Leucine 1.509mg 1.925mg Pompano
Lysine 1.705mg 2.175mg Pompano
Methionine 0.549mg 0.701mg Pompano
Phenylalanine 0.725mg 0.925mg Pompano
Valine 0.956mg 1.22mg Pompano
Histidine 0.547mg 0.697mg Pompano
Cholesterol 32mg 64mg Monkfish
Saturated Fat 4.499g Monkfish
Omega-3 - DHA 0.504g Pompano
Omega-3 - EPA 0.224g Pompano
Omega-3 - DPA 0.259g Pompano
Monounsaturated Fat 3.315g Pompano
Polyunsaturated fat 1.458g Pompano

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monkfish Pompano
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
24%
Monkfish
46%
Pompano
Minerals Daily Need Coverage Score
48%
Monkfish
58%
Pompano

Comparison summary

Which food is richer in minerals?
Pompano
Pompano is relatively richer in minerals
Which food is richer in vitamins?
Pompano
Pompano is relatively richer in vitamins
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 32mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 4.499g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171996/nutrients
  2. Pompano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173683/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.