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  6. Mullet fish raw vs. Pompano raw

Mullet fish raw vs. Pompano raw — In-Depth Nutrition Comparison

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Summary of differences between mullet fish raw and pompano raw

  • Mullet fish raw has more vitamin B6, vitamin B3, vitamin E, and iron; however, pompano raw is higher in vitamin D, vitamin B12, and vitamin B1.
  • Pompano raw covers your daily need for vitamin D, 63% more than mullet fish raw.
  • Mullet fish raw has 6 times more vitamin E than pompano raw. While mullet fish raw has 1mg of vitamin E, pompano raw has only 0.18mg.
  • Mullet fish raw has less saturated fat.

These are the specific foods used in this comparison Fish, mullet, striped, raw and Fish, pompano, florida, raw.

Infographic

Mullet fish 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 21% 12% 32% 38% 17% 14% 95% 8.5% 2.1% 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 more CalciumCalcium +86.4%
Contains more IronIron +70%
Contains more CopperCopper +34.2%
Contains more PhosphorusPhosphorus +13.3%
Contains more ManganeseManganese +23.1%
Contains more ZincZinc +38.5%
~equal in Magnesium ~27mg
~equal in Potassium ~381mg
~equal in Sodium ~65mg
~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 4% 12% 20% 23% 23% 18% 98% 46% 98% 28% 0.25% 6.8% 38%
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 EVitamin E +455.6%
Contains more Vitamin B3Vitamin B3 +73.3%
Contains more Vitamin B6Vitamin B6 +112.5%
Contains more CholineCholine +36.3%
Contains more Vitamin DVitamin D +633.3%
Contains more Vitamin B1Vitamin B1 +522.2%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B12Vitamin B12 +490.9%
Contains more FolateFolate +66.7%
~equal in Vitamin A ~40µg
~equal in Vitamin B5 ~0.75mg
~equal in Vitamin K ~0.1µg

All nutrients comparison - raw data values

Nutrient Mullet fish raw Pompano raw DV% diff.
Vitamin D 1.5µg 11µg 48%
Vitamin D 61IU 439IU 47%
Vitamin B12 0.22µg 1.3µg 45%
Vitamin B1 0.09mg 0.56mg 39%
Vitamin B6 0.425mg 0.2mg 17%
Vitamin B3 5.2mg 3mg 14%
Saturated fat 1.116g 3.509g 11%
Fats 3.79g 9.47g 9%
Iron 1.02mg 0.6mg 5%
Vitamin E 1mg 0.18mg 5%
Monounsaturated fat 1.078g 2.586g 4%
Phosphorus 221mg 195mg 4%
Choline 70.2mg 51.5mg 3%
Polyunsaturated fat 0.715g 1.137g 3%
Vitamin B2 0.08mg 0.12mg 3%
Protein 19.35g 18.48g 2%
Folate 9µg 15µg 2%
Calories 117kcal 164kcal 2%
Zinc 0.52mg 0.72mg 2%
Calcium 41mg 22mg 2%
Vitamin C 1.2mg 0mg 1%
Copper 0.051mg 0.038mg 1%
Potassium 357mg 381mg 1%
Cholesterol 49mg 50mg 0%
Magnesium 29mg 27mg 0%
Sodium 65mg 65mg 0%
Vitamin A 37µg 40µg 0%
Manganese 0.016mg 0.013mg 0%
Selenium 36.5µg 36.5µg 0%
Vitamin B5 0.76mg 0.75mg 0%
Vitamin K 0.1µg 0.1µg 0%
Tryptophan 0.217mg 0.207mg 0%
Threonine 0.848mg 0.81mg 0%
Isoleucine 0.892mg 0.851mg 0%
Leucine 1.573mg 1.502mg 0%
Lysine 1.777mg 1.697mg 0%
Methionine 0.573mg 0.547mg 0%
Phenylalanine 0.755mg 0.721mg 0%
Valine 0.997mg 0.952mg 0%
Histidine 0.57mg 0.544mg 0%
Omega-3 - EPA 0.217g 0.175g N/A
Omega-3 - DHA 0.108g 0.393g N/A
Omega-3 - DPA 0.099g 0.202g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 4% 77%
Protein: 19.35 g
Fats: 3.79 g
Carbs: 0 g
Water: 77.01 g
Other: 0 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 FatsFats +149.9%
~equal in Protein ~18.48g
~equal in Carbs ~0g
~equal in Water ~71.12g
~equal in Other ~0.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 37% 25%
Saturated fat: Sat. Fat 1.116 g
Monounsaturated fat: Mono. Fat 1.078 g
Polyunsaturated fat: Poly. Fat 0.715 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 -68.2%
Contains more Mono. FatMonounsaturated fat +139.9%
Contains more Poly. FatPolyunsaturated fat +59%

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. Mullet fish raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175123/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.