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Monkfish vs. Pompano raw — In-Depth Nutrition Comparison

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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

Monkfish 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.
Contains more Phosphorus +31.3%
Contains more Potassium +34.6%
Contains less Sodium -64.6%
Contains more Manganese +138.5%
Contains more Selenium +28.2%
Contains more Calcium +120%
Contains more Iron +46.3%
Contains more Zinc +35.8%
Equal in Magnesium - 27
Equal in Copper - 0.038
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 16% 20% 110% 46% 3% 15% 12% 5% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 23% 20% 84% 34% 9% 20% 13% 2% 200%
Contains more Phosphorus +31.3%
Contains more Potassium +34.6%
Contains less Sodium -64.6%
Contains more Manganese +138.5%
Contains more Selenium +28.2%
Contains more Calcium +120%
Contains more Iron +46.3%
Contains more Zinc +35.8%
Equal in Magnesium - 27
Equal in Copper - 0.038

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 C +∞%
Contains more Vitamin B6 +38.5%
Contains more Vitamin A +187%
Contains more Vitamin B1 +1831%
Contains more Vitamin B2 +64.4%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +333.5%
Contains more Folate +87.5%
Contains more Vitamin B12 +25%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 4% 8% 17% 48% 11% 64% 6% 130% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 4% 331% 0% 140% 28% 57% 45% 47% 12% 163% 29% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +38.5%
Contains more Vitamin A +187%
Contains more Vitamin B1 +1831%
Contains more Vitamin B2 +64.4%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B5 +333.5%
Contains more Folate +87.5%
Contains more Vitamin B12 +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +10.4%
Contains more Fats +385.6%
Equal in Protein - 18.48
Equal in Water - 71.12
Equal in Other - 0.93
19% 2% 79%
Protein: 18.56 g
Fats: 1.95 g
Carbs: 0 g
Water: 78.51 g
Other: 0.98 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 Water +10.4%
Contains more Fats +385.6%
Equal in Protein - 18.48
Equal in Water - 71.12
Equal in Other - 0.93

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 raw
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Monkfish Pompano raw Opinion
Protein 18.56g 18.48g Monkfish
Fats 1.95g 9.47g Pompano raw
Calories 97kcal 164kcal Pompano raw
Calcium 10mg 22mg Pompano raw
Iron 0.41mg 0.6mg Pompano raw
Magnesium 27mg 27mg
Phosphorus 256mg 195mg Monkfish
Potassium 513mg 381mg Monkfish
Sodium 23mg 65mg Monkfish
Zinc 0.53mg 0.72mg Pompano raw
Copper 0.036mg 0.038mg Pompano raw
Manganese 0.031mg 0.013mg Monkfish
Selenium 46.8µg 36.5µg Monkfish
Vitamin A 46IU 132IU Pompano raw
Vitamin A RAE 14µg 40µg Pompano raw
Vitamin E 0.18mg Pompano raw
Vitamin D 439IU Pompano raw
Vitamin D 11µg Pompano raw
Vitamin C 1mg 0mg Monkfish
Vitamin B1 0.029mg 0.56mg Pompano raw
Vitamin B2 0.073mg 0.12mg Pompano raw
Vitamin B3 2.558mg 3mg Pompano raw
Vitamin B5 0.173mg 0.75mg Pompano raw
Vitamin B6 0.277mg 0.2mg Monkfish
Folate 8µg 15µg Pompano raw
Vitamin B12 1.04µg 1.3µg Pompano raw
Choline 51.5mg Pompano raw
Vitamin K 0.1µg Pompano raw
Tryptophan 0.208mg 0.207mg Monkfish
Threonine 0.814mg 0.81mg Monkfish
Isoleucine 0.855mg 0.851mg Monkfish
Leucine 1.509mg 1.502mg Monkfish
Lysine 1.705mg 1.697mg Monkfish
Methionine 0.549mg 0.547mg Monkfish
Phenylalanine 0.725mg 0.721mg Monkfish
Valine 0.956mg 0.952mg Monkfish
Histidine 0.547mg 0.544mg Monkfish
Cholesterol 32mg 50mg Monkfish
Saturated Fat 3.509g Monkfish
Omega-3 - DHA 0.393g Pompano raw
Omega-3 - EPA 0.175g Pompano raw
Omega-3 - DPA 0.202g Pompano raw
Monounsaturated Fat 2.586g Pompano raw
Polyunsaturated fat 1.137g Pompano raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Monkfish Pompano raw
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
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
22%
Monkfish
66%
Pompano raw
Minerals Daily Need Coverage Score
48%
Monkfish
41%
Pompano raw

Comparison summary

Which food is richer in vitamins?
Pompano raw
Pompano raw is relatively richer in vitamins
Which food is lower in Sugar?
Monkfish
Monkfish is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Monkfish
Monkfish contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Monkfish
Monkfish is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Monkfish
Monkfish is lower in Saturated Fat (difference - 3.509g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 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.