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  6. Mullet fish vs. Pompano

Mullet fish vs. Pompano — In-Depth Nutrition Comparison

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A recap on differences between mullet fish and pompano

  • Mullet fish is higher in vitamin B6, vitamin B3, iron, and copper, yet pompano is higher in vitamin B1, vitamin B12, phosphorus, potassium, and monounsaturated fat.
  • Pompano covers your daily vitamin B1 needs 48% more than mullet fish.
  • Mullet fish contains 2 times more vitamin B6 than pompano. While mullet fish contains 0.49mg of vitamin B6, pompano contains only 0.23mg.
  • The amount of saturated fat in mullet fish is lower.

Food varieties used in this article are Fish, mullet, striped, cooked, dry heat and Fish, pompano, florida, cooked, dry heat.

Infographic

Mullet fish 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 9.3% 40% 53% 47% 24% 105% 9.3% 2.9% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 13% 56% 25% 26% 19% 146% 9.9% 3.3% 255%
Contains more IronIron +110.4%
Contains more CopperCopper +80.8%
Contains more ZincZinc +27.5%
Contains more CalciumCalcium +38.7%
Contains more PotassiumPotassium +38.9%
Contains more PhosphorusPhosphorus +39.8%
Contains more ManganeseManganese +13.6%
~equal in Magnesium ~31mg
~equal in Sodium ~76mg
~equal in Selenium ~46.8µg

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% 14% 0% 0% 25% 23% 118% 53% 113% 31% 0% 7.5% 0%
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% 12% 0% 0% 170% 35% 71% 52% 53% 150% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B6Vitamin B6 +113%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B12Vitamin B12 +380%
Contains more FolateFolate +70%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.87mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mullet fish Pompano DV% diff.
Vitamin B1 0.1mg 0.68mg 48%
Vitamin B12 0.25µg 1.2µg 40%
Vitamin B6 0.49mg 0.23mg 20%
Vitamin B3 6.3mg 3.8mg 16%
Saturated fat 1.431g 4.499g 14%
Phosphorus 244mg 341mg 14%
Fats 4.86g 12.14g 11%
Iron 1.41mg 0.67mg 9%
Copper 0.141mg 0.078mg 7%
Monounsaturated fat 1.382g 3.315g 5%
Potassium 458mg 636mg 5%
Vitamin B2 0.1mg 0.15mg 4%
Polyunsaturated fat 0.917g 1.458g 4%
Calories 150kcal 211kcal 3%
Zinc 0.88mg 0.69mg 2%
Protein 24.81g 23.69g 2%
Folate 10µg 17µg 2%
Vitamin A 42µg 36µg 1%
Calcium 31mg 43mg 1%
Vitamin C 1.2mg 0mg 1%
Cholesterol 63mg 64mg 0%
Magnesium 33mg 31mg 0%
Sodium 71mg 76mg 0%
Manganese 0.022mg 0.025mg 0%
Selenium 46.8µg 46.8µg 0%
Vitamin B5 0.88mg 0.87mg 0%
Tryptophan 0.278mg 0.265mg 0%
Threonine 1.088mg 1.038mg 0%
Isoleucine 1.143mg 1.092mg 0%
Leucine 2.016mg 1.925mg 0%
Lysine 2.278mg 2.175mg 0%
Methionine 0.734mg 0.701mg 0%
Phenylalanine 0.968mg 0.925mg 0%
Valine 1.278mg 1.22mg 0%
Histidine 0.73mg 0.697mg 0%
Omega-3 - EPA 0.18g 0.224g N/A
Omega-3 - DHA 0.148g 0.504g N/A
Omega-3 - DPA 0.092g 0.259g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 5% 71%
Protein: 24.81 g
Fats: 4.86 g
Carbs: 0 g
Water: 70.52 g
Other: 0 g
24% 12% 63%
Protein: 23.69 g
Fats: 12.14 g
Carbs: 0 g
Water: 62.97 g
Other: 1.2 g
Contains more WaterWater +12%
Contains more FatsFats +149.8%
~equal in Protein ~23.69g
~equal in Carbs ~0g
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 37% 25%
Saturated fat: Sat. Fat 1.431 g
Monounsaturated fat: Mono. Fat 1.382 g
Polyunsaturated fat: Poly. Fat 0.917 g
49% 36% 16%
Saturated fat: Sat. Fat 4.499 g
Monounsaturated fat: Mono. Fat 3.315 g
Polyunsaturated fat: Poly. Fat 1.458 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +139.9%
Contains more Poly. FatPolyunsaturated fat +59%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175124/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.