Monkfish vs. Pompano raw — In-Depth Nutrition Comparison
Compare
Differences between monkfish and pompano raw
- Monkfish has more selenium, phosphorus, and vitamin B6, while pompano raw has more vitamin B1, vitamin B5, and vitamin B12.
- Pompano raw's daily need coverage for vitamin B1 is 44% higher.
- The amount of cholesterol in monkfish is lower.
The food types used in this comparison are Fish, monkfish, cooked, dry heat and Fish, pompano, florida, 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.
| Contains more PotassiumPotassium | +34.6% |
| Contains more PhosphorusPhosphorus | +31.3% |
| Contains less SodiumSodium | -64.6% |
| Contains more ManganeseManganese | +138.5% |
| Contains more SeleniumSelenium | +28.2% |
| Contains more CalciumCalcium | +120% |
| Contains more IronIron | +46.3% |
| Contains more ZincZinc | +35.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +38.5% |
| Contains more Vitamin AVitamin A | +185.7% |
| Contains more Vitamin B1Vitamin B1 | +1831% |
| Contains more Vitamin B2Vitamin B2 | +64.4% |
| Contains more Vitamin B3Vitamin B3 | +17.3% |
| Contains more Vitamin B5Vitamin B5 | +333.5% |
| Contains more Vitamin B12Vitamin B12 | +25% |
| Contains more FolateFolate | +87.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 11µg | 55% | |
| Vitamin D | 439IU | 55% | |
| Vitamin B1 | 0.029mg | 0.56mg | 44% |
| Selenium | 46.8µg | 36.5µg | 19% |
| Saturated fat | 3.509g | 16% | |
| Fats | 1.95g | 9.47g | 12% |
| Vitamin B5 | 0.173mg | 0.75mg | 12% |
| Vitamin B12 | 1.04µg | 1.3µg | 11% |
| Choline | 51.5mg | 9% | |
| Phosphorus | 256mg | 195mg | 9% |
| Polyunsaturated fat | 1.137g | 8% | |
| Cholesterol | 32mg | 50mg | 6% |
| Monounsaturated fat | 2.586g | 6% | |
| Vitamin B6 | 0.277mg | 0.2mg | 6% |
| Potassium | 513mg | 381mg | 4% |
| Vitamin B2 | 0.073mg | 0.12mg | 4% |
| Calories | 97kcal | 164kcal | 3% |
| Vitamin B3 | 2.558mg | 3mg | 3% |
| Vitamin A | 14µg | 40µg | 3% |
| Folate | 8µg | 15µg | 2% |
| Sodium | 23mg | 65mg | 2% |
| Zinc | 0.53mg | 0.72mg | 2% |
| Iron | 0.41mg | 0.6mg | 2% |
| Manganese | 0.031mg | 0.013mg | 1% |
| Vitamin E | 0.18mg | 1% | |
| Calcium | 10mg | 22mg | 1% |
| Vitamin C | 1mg | 0mg | 1% |
| Protein | 18.56g | 18.48g | 0% |
| Magnesium | 27mg | 27mg | 0% |
| Copper | 0.036mg | 0.038mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.208mg | 0.207mg | 0% |
| Threonine | 0.814mg | 0.81mg | 0% |
| Isoleucine | 0.855mg | 0.851mg | 0% |
| Leucine | 1.509mg | 1.502mg | 0% |
| Lysine | 1.705mg | 1.697mg | 0% |
| Methionine | 0.549mg | 0.547mg | 0% |
| Phenylalanine | 0.725mg | 0.721mg | 0% |
| Valine | 0.956mg | 0.952mg | 0% |
| Histidine | 0.547mg | 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
Protein:
18.56 g
Fats:
1.95 g
Carbs:
0 g
Water:
78.51 g
Other:
0.98 g
Protein:
18.48 g
Fats:
9.47 g
Carbs:
0 g
Water:
71.12 g
Other:
0.93 g
| Contains more FatsFats | +385.6% |
~equal in
Protein
~18.48g
~equal in
Carbs
~0g
~equal in
Water
~71.12g
~equal in
Other
~0.93g